C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
10 Lateral Lunges (per side/loaded if possible)
:30 Hand Stand Hold or Plank Hold
Core Training
Metcon (No Measure)
3 Rounds
:60 FLR (Feet Elevated)
:30 Rest
Weightlifting
Metcon (No Measure)
Back Squat & Single Leg KB DL
Every :90 for 15:00 (5 Alt Sets of Each)
Exercise 1: 5 Back Squats (+5-15# from last week)
Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)
Back Squat (5 x 5)
(Note: Add 5-15# from last week)
Single Leg DL w/ KB (5 x 6-8 (Per Leg))
Conditioning
Metcon (8 Rounds for time)
Every 2:00 for 16:00 (8 Sets)
100m Run
25 DU/50 Singles
(Note: Times for each round)
RX+
200m Run
25 DU/50 Singles
Mobility
2:00 Calf Smash (per leg)