C2 – CrossFit
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Single Leg DLs
10 Shoulder Reach Throughs (per side)
10 Fire Hydrants
10 Cobras
x2
Weightlifting
Shoulder Press (4 x 4 @ 75%)
Metcon
Power Clean (10:00 EMOM (2-3) )
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
50m Slam Ball Sprint (30/20)
10 Push Ups
Rest :20
RX+
(45/25)
Mobility
:90 Delt Smash w/ Lax Ball (per arm)