C2 – CrossFit
Warm-up
200m Jog
+
2 Lap Lateral Shuffle
2 Lap Skipping
+
Lap Walking Lunges w/ Rotation
Lap SA 90-90 Bottoms UP KB Walk
Lap Frankensteins w/ Toe Touch
+
10 Hawaiian Squats (5 per leg)
10 Roll to Candlesticks or 10 Pistol Negatives
10 Scap Pulls on PU Bar
10 Squat Jumps
Core Training
4 Rounds
10 Hollow Rocks
10 Tuck Ups
10 2-Count Flutter Kicks
:10 Hollow Body Hold
Rest :60
Weightlifting
Every :90 for 12:00 (8 Sets)
Power Clean + Front Squat + Hang Clean
(Note: Build in load)
Conditioning
14:00 Alt EMOM
Min 1: 8 Bar Facing Burpees
Min 2: 8 Cleans (95/65) (RX+ Snatch 75/55)
Mobility
Coach Choice