C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
5:00 Alt EMOM
Min 1: :20 Pec Smash w/ Lax Ball (per pec)
Min 2: :30 Wrist Stretch
Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)
Min 4: 10 Shoulder Reach Throughs (5 per arm)
Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs
Weightlifting
Close Grip Floor Press
10:00 EMOM Est. 2 Rep Max Floor Press (Note: Add weight each set if possible)
Weightlifting
Metcon (No Measure)
Every :30 for 5:00 (10 Sets)
1 Banded DL
(135/95)
Then….
10:00 to Est HS Deadlit
Deadlift (10:00 to Est. HS)
Conditioning
9:00 Gauntlet (AMRAP – Reps)
9:00 AMRAP
3 Burpees to a Plate
3 Wall Balls (20/14 to 10’/9’)
3 Power Cleans (95/65)
6,6,6
9,9,9
12,12,12….
Continue up ladder until 9:00 mark
RX+
Burpees Box Jumps
WB = (30/20 to 10’)
Power Snatch (95/65)
***Compare to 5/27
Mobility
2:00 Hamstring Floss w/ Lax Ball (Kettlebell)