C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle
1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle
+
1 Round
10 Powell Raises (per arm)
10 DB Ext Rotations (per arm)
10 Bottoms Up KB Press
+
2 Rounds
Super Friend Front Rack Drill
(5 Deeps Breaths while friend assists front rack position)
Conditioning
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
5 Thrusters (95/65)
10 Power Cleans (95/65)
15 Pull Ups (30 Jumping or Ring Pulls)
Rest 4:00 and then…
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
20 Russian KBS (1.5/1)
30 Walking Lunge Steps
40 DU (120 Singles)
Rest 4:00 and then…
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
10 Burpees
20 Hand Release Push Ups
30 Sit Ups
Mobility
2:00 Standing Straddle
(Use a box or WB to help support if necessay)
Followed by…
:90 Twisted Cross (per side)