C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Butt Kickers
Lap Lateral Shuffles
Lap Skipping High Knees
+
Hip Circle Drills:
10 Tempo Squats @ 3211
10 Clam Shells (5 Per Side)
Then…
10 Birddogs @ 2222 (5 per side)
10 Cook Hip Lifts (5 per side)
10 Scap Push Ups @2222
Accessory Work
Metcon (No Measure)
6:00 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)
Weightlifting
Back Squat (Every 3:00 for 9:00 (3 Sets))
Set 1: 10 Reps @ 40-45%
Set 2: 10 Reps @ 50-55%
Set 3: 20 Reps @ 60%
(Note: Must start at 60% of 1RM)
Conditioning
ME Tester (July 2016) (2 Rounds for reps)
ME Tester
20:00 Alt EMOM
Min 1: :30 AMRAP WB (20/14)
Min 2: :30 AMRAP Power Cleans (95/65)
RX+
WB = (30/20 to 10’/‘9’)
PC = (135/95)
(Note: Score total WB and total PC separately)
Mobility
3:00 Frog Stretch