C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Backwards Jog
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
+
2 Rounds
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (per side)
10 Scap Push Ups
10 Shoulder Reach Throughs
10 Cat/Cows
Conditioning
Metcon (Weight)
2 Rounds:
15 RLESS (per leg)
Rest :60
15 Wtd. Bus Drivers (R/L = 1)
Rest :60
:60 Wtd Plank Holds
Rest :60
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (Time)
5 Rounds for Total Time:
20 UB Russian KBS (1.5/1)
Rest :30
8 Elevator Goblet Squats (1.5/1)
Rest :30
8 UB Pulls
(S/A KB Row or Ring Rows or PU)
Rest :30
RX+
5 RFT
20 UB Russian KBS (2/1.5)
8 Elevator Goblet Squats (2/1.5)
8 Pull Ups
Mobility
:60 Banded or Elevated Pigeon Stretch (per leg)