C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Spider Man Lunges
Lap Frankenstein w Toe Touch
Lap Gate Openers
+
2 Rounds:
10 Squats w/ Hip Circle
10 Lateral Lunges w/ Hip Circle (per side)
3 Hawaiian Squats (per leg)
:30 Squat Rack Therapy
Conditioning
Metcon (4 Rounds for reps)
2 Rounds:
:75 ME Walking Lunges
:60 Recovery
:75 ME Hanging Knee Raises
:60 Recovery
RX+
Wtd. Walking Lunges = 20/10
HKR = T2B
Weightlifting
Back Squat (20 Reps)
No more than 3 attempts***
(Add 5-10# from last session)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5 Power Cleans (95/65)
5 HRPU
RX+
PC = (135/95)
5:00 Rest/Walk
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
10 Wall Balls (20/14)
10 Burpees
Mobility
:90 Wall Olympic Squat Therapy