C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Bear Crawl
Lap Spider Man Lunges
Lap Reverse Gate Openers
+
2 Rounds
10 Squats W/ Hip Circle (:03 Pause)
10 Scap Push Ups
10 Scorpions (5/side)
150m Sprint on Rower
Conditioning
4 Rounds
2/2/1/1 Dead Lift (Build to HS)
Rest :30
3-4 Unsupported L-Sit Press
Rest :30
12-15 GHD Sit Ups or Wtd Sit Ups
Rest :30
**If possible add weight to L-Sit Press from last week
Deadlift (Build to HS)
Unsupported L-Sit Press (3-4)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
Partner 12:00 AMRAP
50 DL (135/95)
50 Step Up/Step Downs
50 Wall Balls (20/14)
50 DU (100 Singles)
50 Burpees
RX+
DL = (225/155)
SU/SD = Box Jump/Step Down
WB = (30/20)
Split work up as you see fit***
Mobility
2:00 BB Quad Smash