C2 – CrossFit
Transition Week Day 1
Warm-up
(No Measure)
5 Laps Jogging
3 Laps Lateral Shuffle
1 Lap Skipping
+
2 Rounds:
10 Scap Push Ups
10 Scorpions (5/side)
10 Cat/Cows
10 Bow/Bends
10 Squat Jumps
Metcon
Metcon (2 Rounds for time)
For Time:
2 Laps Sled Push AFAP
Sled + (45/25)
RX+
Sled + (90/50)
Weightlifting
Tempo Squat @ 23X1
**Wear Hip Circle for All Reps**
Back Squat (1 x 10 @ 40%)
Back Squat (1 x 8 @ 50%)
Back Squat (1 x 6 @ 60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15:00 Partner AMRAP
10 Alt OH Lunges (45/25)
10 Bar Over Burpees
50m FW (1.5/1)
RX+
Lunges = Front Rack (115/75)
Burpee = Bar Facing
FW = (2/1.5)
Alt. each movement***
Mobility
Foam Roll or Lax Ball Smash T-Spine