C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Reverse Gate Openers
Lap Spider Man Lunges
Lap Walking Quad Stretch
+
2 Rounds
10 Squats w/ Hip Circle
10 Single Leg Bridge Drills (5 per side)
10 Bow & Bends
10 PVC Pass Throughs
Lap AFAP Sled Push (No weight)
Tabata Mountain Climbers (AMRAP – Reps)
(R/L = 1)
Score Lowest Round
Weightlifting
***12:00 Build to HS
Back Squat (Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
Whole-30 Re-Test
Compare to 9/14
7:00 AMRAP
14 Wall Ball (20/14 to 10’/9′)
100 Meter Run
RX+
WB = (30/20 to 10′)
Mobility
3:00 Frog Stretch