C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Lateral Lunges
+
5:00 EMOM
Min 1: :30 Tricep Smash on Barbell (per arm)
Min 2: :45 Sink Mobilization from Barbell
Min 3: :30 Bully Stretch (from rig) (per arm)
Min 4: :30 Prone Shoulder Opener (per arm)
Min 5: 5 Plank Push Ups
Accessory Work
21’s (Every 2:30 for 7:30 (3 Sets) )
7 Bottom Half Curls
7 Top Half Curls
7 Full ROM Curls
(Note: May use DB)
(Note: Goal is to add weight from last week)
Weightlifting
Close Grip Bench (Every 2:30 for 7:30 (3 Sets))
6 CGBP @ 21X3
(Note: :02 Down/:01 Pause/Explode Up/:03 Pause @ Lockout)
(Note: Use 75-80% of HS)
Conditioning
Metcon (5 Rounds for reps)
Every 4:00 for 20:00 (5 Sets)
:60 AMRAP
5 Power Cleans (75/55)
5 Burpees to a Plate
Max Cals Row in Remaining Time
3:00 Rest/Walk
RX +
(115/75)
Row = AB
Mobility
:90 Couch Stretch (per leg)