C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Lateral Lunges
+
5:00 EMOM
Min 1: :30 Tricep Smash on Barbell (per arm)
Min 2: :45 Sink Mobilization from Barbell
Min 3: :30 Bully Stretch (from rig) (per arm)
Min 4: :30 Prone Shoulder Opener (per arm)
Min 5: 5 Plank Push Ups
Accessory Work
Metcon (No Measure)
9:00 Alt EMOM
Min 1: 4-5 Strict Press (45/35) @21X6
Min 2: 6-8 Strict Supinated Grip Pull Ups or 10-12 Supinated Grip Ring Pulls
Min 3: 30 DU (60 Singles)
Conditioning
Metcon (AMRAP – Reps)
15:00 EMOM
Min 1: 50m Double Arm OH KB/DB Carry
Min 2: 12-15 Hanging Knee Raises
Min 3: :30 ME Front Rack Reverse Lunges (95/65)
RX+
Tuck Ups = 10-12 K2E
(Note: Only score walking lunges. Each leg = 1 Rep)
Mobility
3:00 Frog Stretch