C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
1 Lap Frankensteins w/ Toe Touch
1 Lap Butt Kickers
1 Lap Spider Man Lunges
1 Lap Bear Crawl
+
:60 per arm:
Banded Front Rack
or
Tricep Smash
Weightlifting
5:00 Tech Work on Clean (Full)
Clean (3 x 3 (Add 5-15# from last week))
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
20:00 Partner AMRAP
5 TnG C&J (95/65)
10 UB WB (20/14)
50m Waiters Carry (1.5/1)
RX+
C&J = 5 TnG PS + OHS (95/65)
WB to 11′ Target
Waiters Carry = Double Arm
Mobility
:60 Shoulder Smash w/ Lax Ball (per leg)