C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Walking RDL
Lap Lateral Lunges
+
2 Rounds
5 PVC Pass Throughs
5 PVC Back Squats
5 PCV DL
5 PVC Thrusters
5 Scap Push Ups
5 Fire Hydrants (per side)
Conditioning
Metcon (AMRAP – Reps)
2 Rounds
:60 Max Effort Russian KBS (Heavy)
:30 Rest
:60 Max Effort Box Jump/Step Downs (24/20)
:30 Rest
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (4 x 4 @ 60-65%)
WOD (Workout of the Day)
Metcon (5 Rounds for reps)
Every 4:00 for 20:00 (5 Rounds)
2:00 AMRAP
15/10 Cals on Rower
Max Burpees in Remaining Time
2:00 Rest/Walk
Males = 15 Cals
Females = 10 Cals
Mobility
:90 Frog Stretch