C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Lateral Shuffle
2 Lap Skipping
+
1 Lap Walking Lunges w/ rotation
1 Lap Skipping Knee Pulls
1 Lap Inch Worms
+
1 Round
50 DU (100 Singles)
10 No Push Up Burpees
10 Squat Jumps
10 Shoulder Reach Throughs
50 DU (100 Singles)
Weightlifting
Back Squat (12:00 Build to HS)
Push Press (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (4 Rounds for time)
Every 3:00 for 12:00 (4 Sets)
200m Run
5 Bear Complex (95/65)
RX+
400m Run
3 Bear Complex (135/95)
Mobility
:90 BB Quad Smash (per leg)