C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Reverse Gate Openers
Lap Spider Man Lunges
Lap Broad Jumps
+
2 Rounds
10 Squats w/ Hip Circle
10 Single Leg Bridge Drills (5 per side)
10 Bow & Bends
10 PVC Pass Throughs
2 Laps AFAP Sled Push (No weight)
Core Training
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (12:00 Build to HS)
WOD (Workout of the Day)
Metcon (Time)
3-6-9-15-21
Hang Power Cleans (95/65)
Wall Balls (20/14)
RX+
PC = (135/95)
WB = (30/20)
Mobility
2:00 Corpse Stretch or QL Smash w/ Lax Ball