C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Butt Kickers
Lap Gate Openers
Lap Spider Man Lunges
Lap Lateral Lunges
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (per side)
10 PVC Pass Throughs
10 PVC Strict Press
x 2
Conditioning
Metcon (Weight)
10 RLESS (per leg)
Rest :60
8 Med Ball Hamstring Curls
Rest :60
50m Waiters Carry (25R/25L)
Rest :60
x 3
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
100m Run
100m SA Suitcase Carry (50mR/50mL)
5 Wall Walks
RX+
9:00 AMRAP
200m Sprint
10 HSPU
10 UB WB (20/14)
**If you fail to complete 10 reps UB you must start set over**
Mobility
Hip Smash w/ Lax ball (:90 per side)