C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
6:00 Alt EMOM
Min 1: :60 Russian Baby Maker
Min 2: 15 Cat/Cows
Min 3: 20 Banded Face Pulls
Accessory Work
“Arms Race” (Weight)
3:00 EMOM
4-5 Barbell Curls @2116
Immediately into…
3:00 EMOM
4-5 Barbell Skull Crushers @2116
Weightlifting
Back Squat (Every 3:00 for 9:00 (3 Sets))
Set 1: 10 Reps @ 45-50%
Set 2: 10 Reps @ 50-55%
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Metcon (AMRAP – Reps)
10:00 EMOM
8 Hang Squat Cleans (75/55)
Max Singles in Remaining Time
(Note: Score will be total DU achieved)
RX+
DU
Mobility
3:00 Couch Stretch w/ Wall Ball (per leg)
(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)