C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Reverse Gate Openers
Lap Walking Quad
+
2 Rounds
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Cobras
10 Squat Jumps
1 Lap Sled Push
Conditioning
Metcon (AMRAP – Reps)
:30 Max Russian KBS (1.5/1)
:30 Rest
:30 Max Box Jump (24/20)
:30 Rest
x 3
Weightlifting
Back Squat (3 x 4 @ 23X1)
Note: Suggested load 70% on all sets
**If no HS established spend 10:00 to find**
WOD (Workout of the Day)
“Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOTM (for as long as possible)
7 Thrusters (75/55)
7 Pullups
7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
Mobility
2:00 Quad Smash w/ BB