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)
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (4 x 4 @ 70-75%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
8 Wall Balls (20/14)
8 Hang Power Cleans (95/65)
8 Box Jump/Step Downs (24/20)
RX+
WB = 30/20
HPC = 135/95
BJ = 30/24
***24 reps in round***
Mobility
:90 Frog Stretch