C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
2 Laps Skipping
2 Laps Lateral Shuffle (2 In/2 Facing Out)
1 Lap Inch Worms
1 Lap Duck Walk
1 Lap Bear Crawl
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 PVC Pass Throughs
x 2
Double-Unders (5:00 Practice)
If you have efficient Dubs then 5:00 EMOM 20-30 UB Dubs
Weightlifting
Floor Press (12:00 Build to HS)
WOD (Workout of the Day)
Metcon (Time)
30 Russian KBS(1.5/1)
15 Burpees
24 KBS (1.5/1)
12 Burpees
18 KBS (1.5/1)
9 Burpees
RX+
Russian = American Swings
Mobility
:90 Posterior Delt Smash w/ Lax Ball (per side)