C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Walking RDL
Lap Lateral Lunges
+
2 Rounds
5 PVC or Band Pass Throughs
5 PVC Back Squats
5 PVC DL
5 PVC Thrusters
5 Scap Push Ups
5 Fire Hydrants (per side)
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (15:00 Build to HS)
WOD (Workout of the Day)
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Mobility
2:00 QL/Psoas Smash