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:
18 RLESS (per leg)
Rest :60
12 Med Ball or Foam Roller Hamstring Curls
Rest :60
100m FW (Heavy)
Rest :60
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (5 Rounds for reps)
Every 4:00 for 20:00 (5 Sets)
2:00 AMRAP
10 Wall Balls (20/14)
10 Box Jump/Step Downs (24/20)
10 Burpees
2:00 Rest/Walk
RX+
2:00 AMRAP
10 Alt. KB G20 (1.5/1)
20 Burpee Box Jumps (24/20)
2:00 Rest/Walk
Mobility
:90 Banded Hamstring Stretch (per leg)