C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Gate Openers
Lap Frankenstein’s W/ Toe Touch
Lap Walking Quad Stretch
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 Front Leaning Rest (No Measure)
RX+ = WTD Planks
Weightlifting
Thruster (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (5 Rounds for reps)
Every 4:00 for 20:00 (5 Sets)
3:00 to Complete:
400m Run
Max Single Unders
1:00 Rest/Walk
RX+
Max DU
Mobility
:60 Posterior Delt Smash w/ Lax Ball