C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Lunges w/ Rotation
+
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
+
2 Laps Sled Push AFAP (no weight)
Conditioning
Metcon (Weight)
2 Rounds:
10-12 SL DL (per leg)
Rest :60
10-12 Banded Face Pulls
10-12 Band Pull Aparts
Rest :60
:30 Wtd Hollow Body Hold
:30 Wtd Super Man Hold
Rest :60
WOD (Workout of the Day)
Metcon (No Measure)
20:00 Deck of Cards
Heart = V-Ups or T2B (RX+)
Club = Step Up or Box Jumps (RX+)
Dmnd = KBS (1.5/1) or American (RX+)
Spade = HRPU or HSPU (RX+)
Mobility
2:00 Corpse Stretch