C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 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
:30 Right Bridge
:30 Left Bridge
:30 Front Bridge
:30 Rest
Weightlifting
Back Squat (Build to HS)
Back Squat
Every 2:00 for 14:00 (7 Sets)
Back Squat
Set 1: 5 reps @ 70-75%
Set 2: 3 reps @ 75-80%
Set 3 : 2 rep @ 80-85%
Set 4: 1 rep @ 85-90%
Set 5: 1 rep @ 90-95%
Set 6: 1 rep @ 95-100%
Set 7: 1 rep @ 100+%
Conditioning
Mobility
2:00 Standing Stradle (Use a Wall Ball if needed)
1-Mile Run (Time)
Max Effort 1-Mile Run
**Compare to 5/23