C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
2 Laps Jogging
2 Laps Skipping
2 Laps Lateral Shuffle (2 In/2 Facing Out)
1 Lap Spider Man
1 Lap Bear Crawl
+
10 No Push Up Burpees
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 PVC Pass Throughs
x 2
Flutter Kicks (:30 ME/:30 Rest x 3)
Weightlifting
Floor Press (3 Every 2:00 for 6:00 (3 Sets) @ 85%)
WOD (Workout of the Day)
Metcon (4 Rounds for reps)
Every 4:00 for 16:00 (4 Sets)
2:00 AMRAP
5 G20 (95/65)
5 Burpees
2:00 Rest/Walk
RX+
G20 (135/95)
Burpees over Bar
Mobility
:90 Posterior Delt Smash w/ Lax Ball (per side)