C2 – CrossFit
Warm-up
200m Run
+
Lap Spider Man Lunges
Lap Walking Quad
Lap Gate Openers
Lap Bear Crawl (Slow and Controlled)
+
1 Round of:
10 Standing Chest Openers (Unilateral)
10 Bottoms Up KB Press/Arm
10 Yoga Push Ups
10 KB Cross Chops/Side
Core Training
Tabata Sit Ups
Weightlifting
Bench Press (Every 2:000 for 16:00 (8 Sets))
1 Bench Press
(Note: Build in load over 8 sets; Goal is to build to a heavy single for the day)
Conditioning
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
3 HRPU
6 Pull Ups
9 Box Step Ups (24/20)
RX+
3 HSPU
6 CTB
9 Box Jumps (24/20)
Mobility
2:00 Pec Smash/Side w/ Lax Ball