C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Bear Crawl
1 Lap Spider Man
1 Lap Lunges w/ Rotation
1 Lap Inch Worms
+
10 Elevator Air Squats
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 Cat/Cows
Conditioning
Supermans (:30 ME/:30 Rest x 3)
Weightlifting
Floor Press (2 Every 2:00 for 6:00 (3 Sets) @ 95+%)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
3 Rounds:
:60 ME Row (Cals)
:30 Rest
:60 ME Russian KBS (1.5/1)
:30 Rest
:60 ME HRPU
:30 Rest
RX+
Russian = American KBS
HRPU = HSPU
Mobility
:60 Pec Smash w Lax Ball (per pec)
or
:60 Banded Lateral Opener (per arm)