C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Frankensteins w/ Toe Touch
1 Lap Butt Kickers
1 Lap Spider Man Lunges
1 Lap Bear Crawl
+
:60 Quad Smash w. Barbell
(per leg)
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
100m OH Plate Carry (45/25)
5 Wall Walks
(Time Cap each round at 4:30)
RX+
Every 5:00 for 20:00 (4 Sets)
400m Run
100m FW (2/1.5)
10 HSPU
Mobility
:60 Banded OH Distraction