C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
2 Laps Skipping
2 Laps Lateral Shuffle (2 In/2 Facing Out)
1 Lap Spider Man
1 Lap Bear Crawl
+
10 Squat Jumps
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 Cat/Cows
Conditioning
Double-Unders (:30 ME/:30 Rest x 3)
Weightlifting
Floor Press (2 Every 2:00 for 6:00 (3 Sets) @ 90%)
WOD (Workout of the Day)
Metcon (No Measure)
12:00 EMOM
8 Russian KBS (1.5/1)
8 Box Jump/Step Downs (24/20)
RX+
8 Pull Ups
8 Burpees
Mobility
:60 QL Smash w Lax Ball (per side)