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: 50m Double Arm OH KB/DB Carry
Min 2: 12-15 Hanging Knee Raises
Min 3: 12 Alt. Front Rack Reverse Walking Lunges (95/65)
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 @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Metcon (3 Rounds for reps)
Every 4:00 for 12:00 (3 Sets)
3:00 AMRAP
3 C&J (95/65)
6 Burpees
9 Goblet Squats (1.5/1)
(Note: Reps for each round)
RX+
C&J = (135/95)
Burpees over Bar
GS = (2/1.5)
Mobility
3:00 Frog Stretch