C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Karaoke
Lap Gate Openers
Lap Frankenstein’s W/ Toe Touch
Lap Walking Quad Stretch
Lap Reverse Lunges w/ Rotation
+
:60 Childs Pose
+
:60 Partner Assisted OH Stretch on Box
Core Training
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
Thruster (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (Time)
For Total Time:
400m Run w/ WB (20/14)
Then…
3 Rounds
9 Thrusters (95/65)
12 HRPU
15 Sit Ups
Then….
400m Run w/ WB (20/14)
RX+
Thrusters = Squat Clean Thruster
(From the ground each rep)
HRPU = HSPU
Sit Ups = T2B
Mobility
2:00 QL Smash w/ Lax Ball