C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Reverse Gate Openers
Lap Spider Man Lunges
Lap Walking Quad Stretch
+
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
Plank Hold (Time)
:45-:60
Rest :30
x 2
RX+
Wtd. Plank
Weightlifting
Tempo: 13X1
:01 Down
:03 Pause @ Bottom
X Fire Up
:01 Pause @ Top
Back Squat (3 x 5 @ 60-65% (13X1))
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
14 Wall Ball (20/14 to 10’/9′)
100 Meter Run
RX+
WB = (30/20 to 10′)
Mobility
2:00 Corpse Stretch or QL Smash w/ Lax Ball