C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Spider Man Lunges
1 Lap Gate Openers
1 Lap Knee Pulls
1 Lap RDL
1 Lap Walking Quad Stretch
1 Lap Inch Worms
+
:60 Pec Smash w. Lax Ball (per side)
Gymnastics
Weighted Dips (Every 2:00 for 6:00 3 @3030 (Add wght from lst wk))
If no Dips:
:05 Hold at Top
:05 Hold at Bottom
x 5
+
10 Bench/Box Dips
(One or both elevated leg(s), straight legs)
10 Feet Elevated Ring Push Ups
x 2
Weightlifting
Push Jerk (Every 2:00 for 6:00 (3 Sets))
Add (5-15# Frm last week)
Split Jerk (Every 2:00 for 6:00 (3 Sets))
Add (5-15# Frm last week)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
3 sets @ 80%
(Note: keep below redline at all times)
:30 Slam Balls (30/20)
:30 Pull Ups
:30 Burpees
:30 Singe Unders
:30 Lunges
Rest 2:30
RX+
SB = Wtd Jumping Squats (45/25)
PU = CTB
Burpees = Burpee Box Jump Over (24/20)
SU = DU
Lunges = Wtd. Jumping Lunges (45/25)
Mobility
:90 Shoulder Smash with Lax Ball