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
Scapular Robustness
Metcon (Weight)
6:00 Alt. EMOM
Min 1: 7-10 Strict Pull Ups (14 Jumping PU or Ring Pulls)
Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)
Weightlifting
Metcon (No Measure)
10:00 Alt EMOM (5 Sets of Each)
Minute 1: 2 Push Press
Minute2: 2 Supinated Grip Bent Over Rows
(Note: Goal is to establish a 2-rep max for both PP and SGBOR)
Push Press (2-Rep Max)
Supinated Grip Bent Over Row (2 Rep Max)
Conditioning
Ms. Diane (Time)
21-15-9
DL (135/95)
HRPU
RX+
21-15-9
DL (225/155)
HRPU
or
DL (135/95)
HSPU
**Compare to 5/24
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**Compare to 5/24
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)