C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
6:00 Alt EMOM
Min 1: :30 Russian Baby Maker
Min 2: 10 Cat/Cows
Min 3: 10 Banded Face Pulls
Accessory Work
Metcon (No Measure)
5:00 EMOM
10 Barbell Curls @2222
Immediately into…
5:00 EMOM
10 Barbell Skull Crushers @2222
Weightlifting
Deadlift (Every :30 for 5:00 (10 Sets))
1 Banded DL
(Note: Suggested load 40% of 1RM)
Conditioning
Metcon (Time)
Partner 4 RFT
50 OH Walking Lunges (45/25)
400m Wtd Run
(Note: Teams may divide work as they see fit. Teams must run 400m together. If at any time the weight touches the ground both team members must complete a 5 burpee penalty)
Mobility
2:00 Banded Bully Stretch