C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Reverse Gate Openers
Lap Spider Man Lunges
Lap Walking Quad Stretch
+
2 Rounds
10 Squats w/ Hip Circle
10 Single Leg Bridge Drills (5 per side)
10 Bow & Bends
10 PVC Pass Throughs
Lap AFAP Sled Push (No weight)
Weightlifting
Tempo: 13X1
:01 Down
:03 Pause @ Bottom
X Fire Up
:01 Pause @ Top
Back Squat (3 x 3 @ 80-85% (13X1))
WOD (Workout of the Day)
Metcon (5 Rounds for time)
Every 3:00 for 15:00 (5 Rounds)
5 Thrusters (95/65)
5 Bar Facing Burpees
200m Run
Mobility
2:00 QL Smash w/ Lax Ball