C2 – CrossFit
Warm-up
400m Jog
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
+
10 Banded Face Pulls
10 Scap Push Ups
10 Scorpions (per side)
10 SA DB Arnold Press/Arm (Light)
10 Wall Angels
Accessory Work
Every :90 for 9:00 (3 Alt Sets)
Set 1: 8 Standing SA DB Press/Arm
Set 2: :30 Side Bridge/Side
(Note: Both arms hold DB; One arm remains locked out OH while other arm performs press)
Weightlifting
Floor Press (Every :90 for 9:00 (6 Sets))
4 Floor Press
(Note: Build in load)
Conditioning
Every 4:00 for 16:00 (4 sets)
15/12 Cals (AB) or 200m/150m Row Sprint
15 UB Wall Balls (Heavy)
(Note: Goal is maximal heart rate so all sets should be performed at all out effort)
Mobility
Coach Choice