C2 – CrossFit
Warm-up
200m Jog
Then…
6:00 For Quality
:20 Wtd Ankle Mobility (Right)
:20 Wtd Ankle Mobility (Left)
5 Hawaiian Squats/Leg
:20 Banded Hip Distraction (Right)
:20 Banded Hip Distraction (Left)
5 Roll to Candlesticks
Gymnastics Volume Development
With a running clock…
@ 0:00
10:00 Weekly Pistol Progression
Conditioning
Metcon (AMRAP – Rounds and Reps)
@ 15:00
18:00 Partner AMRAP
100m Sprint (Both Run)
20 Alt Burpees
30 Alt Box Jump/Step Downs (24/20)
40 Alt Squats
(Note: Alt reps between athletes)
@ 34:00
5:00 Coach Led Mobility/Recovery