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
3 Rounds
4 Dead Lifts (@70-75%)
Rest :60
8-10 Unsupported L-Sit Press
Rest :60
:30-:45 L-Sit (Rings, Dip Bar, or Hang)
Rest :60
**If possible add weight to L-Sit Press from last week
Deadlift (3 x 4 @ 70-75%)
Unsupported L-Sit Press (8-10)
WOD (Workout of the Day)
Metcon (4 Rounds for time)
500m Row;
Rest 3:00
x 4
Mobility
:90 Partner BB Hamstring Smash