C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Lateral Shuffle
Lap Butt Kickers
Lap Skipping Knee Pulls
Lap Walking Quad
Lap Spider Man Lunges
Lap Lateral Lunges
+
10 Squats w/ Hip Circle
10 Lateral Lunges w/ Hip Circle (per side)
10 Scap Push Ups
10 Scorpions
+
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2:00 Lesson on Chalk & How to Use **********************
Conditioning
Metcon (AMRAP – Reps)
:45 ME OH Walking Lunges (45/25)
:45 Recovery
:45 ME Hanging Knee Raises
:45 Recovery
x 3
Weightlifting
Back Squat (20 Reps @ 75-80% of 5RM)
WOD (Workout of the Day)
Metcon (Time)
21-15-9
Clean (Squat) (95/65)
Burpees
RX+
Clean = (135/95)
Burpee over Bar
Mobility
:60 Hip Smash w/ Lax Ball (per leg)