C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Walking RDL
Lap Lateral Lunges
+
2 Rounds
5 PVC Pass Throughs
5 PVC Back Squats
5 PCV DL
5 PVC Thrusters
5 Scap Push Ups
5 Fire Hydrants (per side)
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (3 x 2 @ 90-95%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
9 DL (75/55)
6 Hang Power Cleans
3 Front Squats
1 S20
200m Run
RX+
(115/75)
***20 reps in round***
Mobility
:90 Frog Stretch