C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Butt Kickers
Lap Lateral Shuffles
Lap Skipping High Knees
+
Hip Circle Drills:
10 Tempo Squats @ 3211
10 Clam Shells (5 Per Side)
Then…
10 Birddogs @ 2222 (5 per side)
10 Cook Hip Lifts (5 per side)
10 Scap Push Ups @2222
Accessory Work
Metcon (AMRAP – Reps)
6:00 Alt EMOM
Min 1: 50m Double Arm OH KB/DB Carry
Min 2: 12-15 Hanging Knee Raises
Min 3: :30 ME Front Rack Reverse Walking Lunges (95/65)
Weightlifting
Back Squat (Every 3:00 for 12:00 (4 Sets))
Every 3:00 for 12:00 (4 Sets)
Back Squats
Set 1: 10 @ 45-50%
Set 2: 12 @ 50-55%
Set 3: 14 @ 55-60%
Set 4: Est 20-Rep Max Back Squat
Conditioning
ME Tester (July 2016) (2 Rounds for reps)
ME Tester
20:00 Alt EMOM
Min 1: :30 AMRAP WB (20/14)
Min 2: :30 AMRAP Power Cleans (95/65)
RX+
WB = (30/20 to 10’/‘9’)
PC = (135/95)
Mobility
2:00 Standing Straddle