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 (4 Rounds for time)
Every 5:00 for 20:00 (4 Sets)
400m Run
20 Russian KBS (1.5/1)
80 Single Unders
(Time Cap each round at 4:30)
RX+
Every 5:00 for 20:00 (4 Sets)
400m Run
20 Russian KBS (2/1.5)
40 Dubs
Mobility
:60 Shoulder Smash w/ Lax Ball (per leg)