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
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Weightlifting
Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 95+%)
WOD (Workout of the Day)
Metcon (4 Rounds for time)
Every 5:00 for 20:00 (4 Sets)
400m Run
9 DL (95/65)
6 HPC (95/65)
3 S20 (95/65)
RX+
(135/95)
Mobility
:60 Quad Smash w/ BB (per leg)