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)
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
Tempo: 13X1
:01 Down
:03 Pause @ Bottom
X Fire Up
:01 Pause @ Top
Back Squat (3 x 2 @ 90-95% (13X1))
WOD (Workout of the Day)
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Mobility
2:00 Corpse Stretch