C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
6:00 Alt EMOM
Min 1: :60 Russian Baby Maker
Min 2: 15 Cat/Cows
Min 3: 20 Banded Face Pulls
Accessory Work
Metcon (No Measure)
6:00 Alt EMOM
Min 1: 10-12 Hamstring Curls on Med Ball
Min 2: 50m FW (Heavy)
Min 3: 12-15 Tuck Ups
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; If this is your first attempt at 20 reps please use 60% of 1RM)
Conditioning
Metcon (AMRAP – Reps)
10:00 EMOM
6 Thrusters (95/65)
Max DU in remaining time
(Note: Score will be total DU achieved)
RX+
4 Thrusters (135/95)
(Note: Score every 3 singles = 1 DU)
Mobility
3:00 Couch Stretch w/ Wall Ball (per leg)
(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)