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)
Weightlifting
Tech Work
Clean + Front Squat + S20 (Every :90 for 15:00 (10 Sets))
(Note: Goal is to est. HS for complex)
Conditioning
Ms. Grace (Time)
30 Clean & Jerks (75/55)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Mobility
2:00 Standing Straddle
(Use a box or WB to help support if necessay)
Followed by…
:90 Twisted Cross (per side)