C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Butt Kickers
Lap Gate Openers
Lap Spider Man Lunges
Lap Lateral Lunges
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (per side)
10 PVC Pass Throughs
10 PVC Strict Press
x 2
Conditioning
Metcon (Weight)
8 RLESS (per leg)
Rest :60
8 Hawaiian Squats (per leg w/ rack)
Rest :60
10 Front Squats Bus Drivers (per side)
Rest :60
x 3
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
15 WB (20/14 to 10’/9′)
50m Run w/ WB
10 Alt. Walking Lunges (Unweighted)
RX+
12 WB (30/20 SB to 10’/9′)
50m Run w/ SB
10 Alt. OH Walking Lunges w/ SB (30/20)
Mobility
Hip Smash w/ Lax ball (:90 per side)