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
5:00 Front Rack Mobility
Push Press (3 x 5 @ 60-65%)
WOD (Workout of the Day)
Metcon (Time)
Partner Alt. 10 RFT
12 Deadlifts (95/65)
9 Hang Power Cleans
6 S20
RX+
(135/95)
**Each partner completes entire round before handing bar off.
**Each partner will complete 5 Rounds
)
Mobility
:90 BB Quad Smash (per leg)