C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m High Knee Skips
20m Reverse Lunges
20m Spider Man Lunges
+
:20 Russian Baby Maker Hold
10 Scap Push Ups
10 Rocking Sumo Squats
10 Primal Pass Throughs
Weightlifting
Back Squat (6 x 2 @ 80%)
Weighted Pull-ups (8:00 Build to HS)
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
Overhead Lunges (45/25)
Burpees
*25m shuttle run between rounds
Mobility
:90 Prone Wall Squat Therapy