C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Backwards Jog
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Broad Jump
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (per side)
10 Scap Push Ups
10 Shoulder Reach Throughs
10 Cobras
x 2
Conditioning
Metcon (Weight)
12 RLESS (per leg)
Rest :60
12 Barbell Bicep Curls @ 2020 (45/35)
Rest :60
12 Unsupported L-Sit Presses
Rest :60
x 2
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (No Measure)
10:00 EMOM
100m Wtd. Sprint (20/10)
7 HRPU
7 Sit Ups
RX+
100m Sprint (45/25)
4 T2B/2CTB/1 Bar MU or
4 T2B/3CTB/2PU
**Complete all each minute**
Mobility
Banded Hip Flexor Stretch (Int Rotate Hip)