C2 – CrossFit
Warm-up
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
10 Thoracic Ext Rotations/ Side
10 Yoga Push Ups
+
:30 Banded Facepulls immediately into…
:30 Banded Lat Pull Downs.
:30 Rest
:30 DB/KB Press (Light) Immediately into…
:30 DB/KB Crucifix Hold
:30 Rest
:30 KB FW Immediately into…
:30 KB OH Walk
:30 Rest
Accessory Work
Every :90 for 6:00 (2 Alt Sets)
Set 1: :20 Hanging Scap Pulls + :20 Hanging L-Sit (Scale to 10 Scap PU + :20 Hollow Hold)
Set 2: Barbell 21’s (45/35)
Gymnastics Volume Development
Metcon (AMRAP – Reps)
Every 2:00 for 18:00
(3 Alt Sets of Each)
Set 1: 8 Seated DB Z Press
Set 2: 10 DB Chinese Rows/Arm
Set 3: 50 Singles or 25 DU + 1 Set of ME UB HKR (RX +T2B)
(**Once you drop from the bar the set is over)
(Note: Score totals number of reps achieved each round of HKR or T2B; List weights used in the notes)
Conditioning
Metcon (AMRAP – Reps)
Every 3:00 for 15:00 (5 Sets)
200m Run
15 Russian KBS (1.5/1) (RX+ 14 Alt DB Snatch 50/35)
AMRAP Burpee Step Ups (24/20) (RX+ Jumps)
(Note: Score = Total burpees achieved)
Mobility
Coach Led