C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Lateral Lunges
+
5:00 EMOM
Min 1: :30 Tricep Smash on Barbell (per arm)
Min 2: :45 Sink Mobilization from Barbell
Min 3: :30 Bully Stretch (from rig) (per arm)
Min 4: :30 Prone Shoulder Opener (per arm)
Min 5: 5 Plank Push Ups
Accessory Work
Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))
4-5 Barbell Curls @4142
(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)
(Note: Goal is to add weight from last week)
Weightlifting
Close Grip Bench (Every 2:00 for 8:00 (4 Sets))
2 CGBP @ 21X3
(Note: :02 Dow/:01 Pause/Explode Up/:03 Pause @ Lockout)
(Note: Use 90-95% of HS)
Conditioning
Metcon (Time)
3 RFT
200m Run
10 Push Press (75/55)
20 PU or 40 Ring Pulls/Jumping PU
RX+
400m Run
10 S20 (115/75)
15 CTB
Mobility
:90 Couch Stretch (per leg)