C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Butt Kickers
Lap Lateral Shuffles
Lap Skipping High Knees
+
Hip Circle Drills:
10 Tempo Squats @ 3211
10 Clam Shells (5 Per Side)
Then…
10 Birddogs @ 2222 (5 per side)
10 Cook Hip Lifts (5 per side)
10 Scap Push Ups @2222
Accessory Work
Metcon (AMRAP – Reps)
6:00 Alt EMOM
Min 1: 50m Double Arm OH KB/DB Carry
Min 2: 12-15 Hanging Knee Raises
Min 3: :30 ME Front Rack Reverse Walking Lunges (95/65)
Weightlifting
Back Squat (Every 3:00 for 9:00 (3 Sets))
Set 1: 10 Reps @ 45-50% (+5% from week 1-3)
Set 2: 10 Reps @ 50-55 (+5% from week 1-3)
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Metcon (4 Rounds for reps)
Every 5:00 for 20:00 (4 Sets)
:90 AMRAP
25 WB (20/14)
Max DU in balance of time
3:30 Rest/Walk
RX+
WB= (30/20)
(Note: Score Singles 1:3)
Mobility
3:00 Frog Stretch