C2 – CrossFit
Warm-up
400m Jog +
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
Focus on firing the glutes each time you perform each movement
Conditioning
Deadlift (7:00 EMOM 3 DL @ 50-60% + 4 Box Jumps (24/20))
At the top of each minute perform 3 DL and 4 Box Jump/Step Downs
WOD (Workout of the Day)
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Mobility
:90 Hamstring Smash w Barbell (per leg)