C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Skipping Knee Pulls
Lap Butt Kickers
Lap Skipping Gate Openers
Lap Broad Jumps
+
1 Round
10 Powell Raises (5 per arm/light)
10 DB Ext Rotations (5 per arm/light)
10 Bottoms Up KB Press (5 per arm/light)
:30 Teres Major/Lat Smash w/ Lax Ball
CNS Primer
Metcon (Weight)
6:00 Alt. EMOM
Min 1: 5-7 Strict Pull Ups (12 Jumping PU or Ring Pulls)
Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)
Weightlifting
Metcon (No Measure)
Every :90 for 9:00 (3 Sets of Each)
Exercise 1: 3 Push Press
Exercise 2: 3 Supinated Grip Bent Over Rows
(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)
Push Press (3 x 3)
Supinated Grip Bent Over Row (3 x 3)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
6 Hang Power Clean (75/55)
9 S20
12 Alt Front Rack Lunges
RX+
(95/65)
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)