C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Karaoke
Lap Gate Openers
Lap Frankenstein’s W/ Toe Touch
Lap Walking Quad Stretch
Lap Reverse Lunges w/ Rotation
+
:60 Childs Pose
+
:60 Partner Assisted OH Stretch on Box
Core Training
Tabata Front Leaning Rest (No Measure)
RX+
Feet Elevated (20″ box)
Weightlifting
Thruster (Every 2:00 for 6:00 (3 Sets) @ 85%)
WOD (Workout of the Day)
Metcon (4 Rounds for time)
Every 5:00 for 20:00 (4 Sets)
600m Run
20 UB Russian KBS (1.5/1)
RX+
KBS = (2/1.5)
***Run 400m, then 200m
***If scaling to row 600m Run = 750m Row***
Mobility
2:00 QL Smash w/ Lax Ball