C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Gate Openers
Lap Frankenstein’s W/ Toe Touch
Lap Walking Quad Stretch
Lap Reverse Lunges w/ Rotation
Lap Spider Man Lunges
+
:90 Childs Pose (:30 Fwrd/:30Left/:30Right)
+
:60 Banded OH Distraction (per arm) or
:60 Banded Wrist Mobility (per arm)
Core Training
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 90%)
WOD (Workout of the Day)
Metcon (Time)
5 RFT
10 Push Press (95/65)
30 DU (90 SU)
RX+
PP = (115/75)
Mobility
:60 Shoulder Smash w/ BB