C2 – CrossFit
Warm-up
200m Jog
+
Lap Spider Man Lunges
Lap Inch Worms
Lap Gate Openers
+
10 Band Pull Aparts
10 Band Face Pulls
10 DB Ext Rotations
10 DB Powell Raises
10 1/2 Kneeling Bottoms Up KB Press/Arm
Accessory Work
Every :90 for 9:00 (3 Alt Sets)
Set 1: 8 Seated DB Arnold Press
Set 2: 8 L-Sit Leg Lifts/Leg
Weightlifting
Every :90 for 9:00 (3 Alt Sets)
Set 1: 6 Cossack Squats/Leg (Load based on feel)
Set 2: 8 Bent over Reverse DB Flys
Conditioning
Metcon (No Measure)
Every 3:00 for 15:00 (5 Sets)
400m Run
AMRAP SA Alt DB Thrusters (35/20)
(RX+ SA KB Snatch 1.5/1)
Mobility
Coach Choice