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:
2:00 ME WB (20/14)
:60 Recovery
2:00 ME Sit Ups
:60 Recovery
Weightlifting
Back Squat (Build to Max 20 Reps)
No more than 3 attempts***
WOD (Workout of the Day)
Metcon (Time)
21-15-9
Thruster (95/65)
HRPU
RX+
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Mobility
:60 Banded or Elevated Leg Pigeon (per leg)