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 (4 Rounds for reps)
Every 4:00 for 8:00 (2 Rounds):
1:00 Max Single Unders
1:00 Rest
1:00 Max Burpees to a Plate
1:00 Rest
RX+
SU = DU
Burpees over Hurdle/Bar
Weightlifting
Front Squat (3 x 2 (Add 5-15# From Last Week))
WOD (Workout of the Day)
Metcon (Time)
3 RFT
12 Power Clean (95/65)
12 Sit Ups
12 Lunges (per leg)
RX+
PC (135/95)
Sit Ups = T2B
Lunges = Plate OH Lunges (45/25)
Mobility
:60 Psoas/QL Band Smash w/ Lax Ball (per side)