C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Spider Man Lunges
Lap Frankenstein w Toe Touch
Lap Gate Openers
+
2 Rounds:
10 Squats w/ Hip Circle
10 Lateral Lunges w/ Hip Circle (per side)
3 Hawaiian Squats (per leg)
:30 Squat Rack Therapy
Conditioning
Metcon (4 Rounds for reps)
2 Rounds:
:90 ME Slam Balls (20/10)
:60 Recovery
:90 ME Mountain Climbers (R/L=1)
:60 Recovery
Weightlifting
Back Squat (20 Reps)
No more than 3 attempts***
(Add 5-10# from last session)
WOD (Workout of the Day)
Metcon (Time)
21-15-9
Front Squat (95/65)
Burpee to Plate
RX+
FS = OHS (95/65)
Burpee over Bar
Mobility
:60 Banded Spider Man Lunges (per leg)