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
2 Dead Lifts (@90-95%)
Rest :60
4-6 Unsupported L-Sit Press
Rest :60
12-15 Hanging Knee Raises or V-Ups
Rest :60
**If possible add weight to L-Sit Press from last week
Deadlift (3 x 2 @ 90-95%)
Unsupported L-Sit Press (4-6)
WOD (Workout of the Day)
Partner Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(Note: Alternate Rounds btw Partners)
Metcon (AMRAP – Rounds and Reps)
RX+
Partner 20-Minute AMRAP of:
5 CTB
10 HSPU
15 Box Jumps
Mobility
:90 Partner BB Hamstring Smash