C2 – CrossFit
Warm-up
200m Jog
+
Lap Monster Walk/Forwards
Lap Monster Walk/Backwards
Lap SA FW (Heavy- Focus on scap back/down)
Lap SA Waiters Carry
+
10 Alt Deadbugs w/ :03 Pause At Extension
10 Prone Bridge March/Side
25m 90-90 Bottoms Ups KB Carry/Arm
:20 False Grip Lax Ball Hold/Arm
(Scale to Static Hollow Hold from Bar)
Weightlifting
Single Arm Dumbbell Split Squats Thrusters (Every 3:00 for 9:00 (3 Sets))
8 SA DB Split Squats Thrusters/Per Arm
(Note: Keep light and learn movement; ok to add a little load from last week; Ok to build in load but do not push to failure)
Conditioning
Warm-Up
:45 Ankle Mobility/Leg w/ DB
10 Supinated Wrist Curls/Arm
5 Pronated Wrist Curls/Arm
10 Alt Aqua Mans
Metcon (Time)
For Time
50-40-30-20-10
Air Squats
Russian KBS (1.5/1)
***25m SA FW/Arm after reach round
RX+
21-18-15-12-9-6-3
Alt Pistols
American KBS (2/1.5)
***25m SA FW/Arm after reach round
Mobility
2:00 Weighted Buddha Stretch (back against wall)