C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
2 Laps Skipping
2 Laps Lateral Shuffle (2 In/2 Facing Out)
1 Lap Inch Worms
1 Lap Duck Walk
1 Lap Bear Crawl
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 PVC Pass Throughs
x 2
Pull-ups (5:00 Practice)
If you have efficient Pull Ups then 5:00 EMOM 10-12 Pull Ups
Weightlifting
Floor Press (Every 2:00 for 8:00 (4 Sets) @ 75%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
:60 WB (20/14 to 10’/9′)
:60 Step Ups/Step Downs (24/20)
:60 Single Unders
:60 Rest/Walk
x 5
RX+
WB = American KBS (2/1.5)
Step Ups = Burpee Box Jumps
SU = DU
Mobility
:90 Posterior Delt Smash w/ Lax Ball (per side)