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 (4×4 @ 70-75%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
5 Rounds:
:45 Rowing (Cals)
Rest :15
:45 Goblet Squats (1.5/1)
Rest :15
:45 Strict Supinated Grip Pull-Ups
Rest :15
RX+
GS = (2/1.5)
Strict PU = Strict Ring Pull Ups
Mobility
:90 BB Quad Smash (per leg)