C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Lateral Shuffle
Lap Butt Kickers
Lap Skipping Knee Pulls
Lap Walking Quad
Lap Spider Man Lunges
Lap Lateral Lunges
+
10 Squats w/ Hip Circle
10 Lateral Lunges w/ Hip Circle (per side)
10 Scap Push Ups
10 Scorpions
Conditioning
Metcon (AMRAP – Reps)
:60 ME Elevator Goblet Squats (1.5/1)
:60 Recovery
:60 ME Wtd Russian Twists (20/10)
:60 Recovery
x 2
Weightlifting
Back Squat (20 Reps)
(Add 5-10# from last week’s 75-80%)
WOD (Workout of the Day)
Metcon (Time)
10-1
DL (135/95)
1-10
Box Jumps (24/20)
RX+
DL = (185/135)
BJ = HSPU
Mobility
:60 Hip Smash w/ Lax Ball (per leg)