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 (3 x 3 @ 80-85%)
WOD (Workout of the Day)
Metcon (5 Rounds for reps)
Every 3:00 for 15:00 (5 Sets)
AMRAP
In :90
Complete 200m Row
then….Max Single Unders
:90 Rest
RX+
20/15 Cals on AD
Double Unders
**Score 5 rounds of Single/Double Unders
Mobility
:90 BB Calf Smash (per leg)