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:
20 RLESS (per leg)
Rest :60
:60 Squat Therapy on Rack
Rest :60
15 Unsupported L-Sit Presses
Rest :60
List weight used in per arm for RLESS
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
15:00 Partner AMRAP
5 HRPU
10 Russian KBS (1.5/1)
15 Air Squats
RX+
HRPU = HSPU
Russian KBS = American
Air Squats = Alt. Pistols
**Alt. Full Rounds
**Score total rounds/reps for team
Mobility
:90 Quad Smash w/ Barbell (per leg)