C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
5:00 Alt EMOM
Min 1: :20 Pec Smash w/ Lax Ball (per pec)
Min 2: :30 Wrist Stretch
Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)
Min 4: 10 Shoulder Reach Throughs (5 per arm)
Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs
Weightlifting
Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) )
3-5 Close Grip Floor Press
(Note: Add weight from last week)
Weightlifting
Metcon (No Measure)
Every 3:00 for 15:00 (5 Sets)
Deadlifts
Set 1: 10 @ 65% 20 Piston Push Downs/10 Ring Dips
Set 2: 8 @ 75% 20 Piston Push Downs/10 Ring Dips
Set 3: 6 @ 80% 20 Piston Push Downs/10 Ring Dips
Set 4: 4 @ 85% 20 Piston Push Downs/10 Ring Dips
Set 5: 2 @ 90-95% 20 Piston Push Downs/10 Ring Dips
Deadlift (Descending Ladder)
**Just note last load used
Conditioning
Metcon (3 Rounds for calories)
Every 6:00 for 18:00 (3 Sets)
:90 AMRAP
10 Russian KBS (1.5/1)
5 Burpee BJ (24/20)
Max Cals on AD or Rower in remaining time
4:30 Rest/Walk
RX+ = AB
Mobility
2:00 Hamstring Floss w/ Lax Ball (Kettlebell)