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
21’s (Every 2:00 for 10:00 (5 Sets) )
7 Bottom Half Curls
7 Top Half Curls
7 Full ROM Curls
“21’s” Bicep BB or DB Curls
Weightlifting
Close Grip Bench ( 10:00 EMOM to Est HS)
(Note: Add weight each set to est HS)
Conditioning
LP Tester (July 2016) (Calories)
Every 4:00 for 16:00 (4 Sets)
:60 AMRAP
5 TnG DL (95/65)
10 Box Jump/Step Downs (24/20)
Max Cals Row in Remaining Time
3:00 Rest/Walk
RX +
(155/105)
Row = AB
Mobility
2:00 Banded OH Distraction (per arm)