C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
4:00 @ Moderate Pace
5 Dive Bombers
5 Spider Man Lunges
5 Shoulder Reach Throughs
5 Scap Push Ups
Weightlifting
Back Squat (12:00 Build to HS or 1RM)
Deadlift (12:00 Build to HS or 1RM)
Metcon
Metcon (Time)
For Time:
50-40-30-20-10 DU
10-15-20-25-30 WB (In btw DU sets)
***12:00 Time Cap***
RX+
WB = 30/20 SB
Mobility
2:00 Forearm Smash