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
3 Dead Lifts (@80-85%)
Rest :60
6-8 Unsupported L-Sit Press
Rest :60
25 4-Count Flutter Kicks
Rest :60
4 Count….R/L/R/L = 1
**If possible add weight to L-Sit Press from last week
Deadlift (3 x 3 @ 80-85%)
Unsupported L-Sit Press (6-8)
WOD (Workout of the Day)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
:90 Partner BB Hamstring Smash