C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle
1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle
+
1 Round
10 Powell Raises (per arm)
10 DB Ext Rotations (per arm)
10 Bottoms Up KB Press
+
2 Rounds
Super Friend Front Rack Drill
(5 Deeps Breaths while friend assists front rack position)
Weightlifting
Tech Work
Then….
Every 2:00 for 10:00 (5 Sets)
Power Clean + Clean + Front Squat + S20 1.1.1
(Note: Rest :10 between complexes)
(Note: Suggested load 70-80% complex max)
Power Clean + Clean + Front Squat + S20
Clean + Front Squat + S20
Conditioning
Metcon (Time)
3 RFT
400m Sprint
50 DU (150 Singles)
21 Russian KBS (1.5/1)
RX+
(2/1.5)
(Note: Total 5m Sprints achieved each round)
Mobility
2:00 Standing Straddle
(Use a box or WB to help support if necessay)