C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Spider Man Lunges
Lap Reverse Gate Openers
+
2 Rounds
10 Squats W/ Hip Circle (:03 Pause)
10 Scap Push Ups
10 Scorpions (5/side)
150m Sprint on Rower
Conditioning
4 Rounds
4 Dead Lifts (@60-65%)
Rest :60
10-12 Unsupported L-Sit Press
Rest :60
10-12 Anchored Wtd. Sit Ups
Rest :60
Deadlift (4 x 4 @ 60-65%)
Unsupported L-Sit Press (10-12)
WOD (Workout of the Day)
200 Lunges (Time)
Mobility
:90 Partner BB Hamstring Smash