C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Lateral Shuffle
Lap Butt Kickers
Lap Skipping Knee Pulls
Lap Walking Quad
Lap Spider Man Lunges
Lap Lateral Lunges
+
10 Squats w/ Hip Circle
10 Lateral Lunges w/ Hip Circle (per side)
10 Scap Push Ups
10 Scorpions
Conditioning
Metcon (AMRAP – Reps)
:30 ME Wall Balls (20/14 to 10’/9′)
:30 Recovery
:30 ME Hollow Rocks
:30 Recovery
x 3
Weightlifting
Back Squat (Find 5 Rep Max in Max of 5 Attempts)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
AMRAP
:60 OH Walking Lunges (45/25)
Rest :30
:60 Burpee Box Jumps (24/20)
Rest :30
:60 Row (Cals)
Rest :30
x3
Mobility
:60 VMO Smash w/ Lax Ball (per leg)