C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle
1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle
+
1 Round
10 Powell Raises (per arm)
10 DB Ext Rotations (per arm)
10 Bottoms Up KB Press
+
2 Rounds
Super Friend Front Rack Drill
(5 Deeps Breaths while friend assists front rack position)
Weightlifting
Tech Work
Then….
Every 2:00 for 10:00 (5 Sets)
Clean DL + Clean + Front Squat + S20 1.1
(Note: Rest :10 between complexes)
(Note: Suggested load 85-90+%)
Clean DL + Clean + Front Squat + S20
Clean + Front Squat + S20
Conditioning
Metcon (AMRAP – Reps)
15:00 Alt EMOM
Min 1: 10 Thrusters (95/65)
Min 2: :30 Max Burpees to a plate
Min 3: Rest
(Note: Only score burpees)
RX+
Thrusters = 6 (135/95)
Mobility
2:00 Standing Straddle
(Use a box or WB to help support if necessay)