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 KBS (1.5/1)
1:00 Rest
1:00 Max HRPU
1:00 Rest
RX+
KBS = (2/1.5)
HRPU = HSPU
Weightlifting
Front Squat (Build to Heavy 5 Rep)
WOD (Workout of the Day)
Metcon (Time)
3 RFT
15 Burpees
15 Sit Ups
15 Goblet Squats (1.5/1)
15 Supermans
RX+
3 RFT
15 Burpee Box Jump (24/20)
15 T2B
15 Goblet Squats (2/1.5)
15 Mountain Climbers (R/L = 1)
Mobility
:60 Psoas/QL Band Smash w/ Lax Ball (per side)