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 (Calories)
@ 15:00
18:00 Alt EMOM
Min 1: 30 DU (60 Singles) + AMRAP Step Ups Balance of Minutes
Min 2: 15 Russian KBS (1.5/1 2/1.5)
Min 3: :30 AMRAP Cals Row (RX+ AB)
(Note: Only score Cals; Start at :15 and Row/AB until :45)
@ 34:00
5:00 Coach Led Mobility/Recovery