C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Walking Lunges
1 Lap Gate Openers
1 Lap Walking Quad Stretch
1 Lap Frankensteins w/ toe touch
1 Lap Bear Crawl
+
10 Air Squats
10 Air Squats w/ :03 Pause
10 Squat Jumps
+
:60 Spider Man Lunge (per leg)
Conditioning
Metcon (6 Rounds for reps)
Every 4:00 for 12:00 (3 Rounds):
1:00 Max Plank Hold
1:00 Rest
1:00 Max Hollow Rocks
1:00 Rest
RX+
Plank = Mountain Climbers
HR = 4-Count Flutter Kicks
Weightlifting
Front Squat (3 x 3 (Add 5-15# From Last Week))
WOD (Workout of the Day)
Metcon (Time)
5 RFT
15 Wall Balls (20/14)
10 BJ/SD (24/20)
5 Burpees
RX+
WB = (30/20)
BJ = Wtd Squat Jump (30/20)
Burpee Slam Ball (30/20)
Mobility
:90 Quad/VMO Smash w/ Lax Ball