C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Skipping Knee Pulls
Lap Broad Jumps
Lap Lateral Lunges
Lap Frankenstein’s w/ Toe Touch
+
2 Rounds
100m FW (1.5/1)
5 Elevator Goblet Squats
10 S/A KB Row (from plank) (5/arm)
Gymnastics
Weighted Pull-ups (10:00 Build to HS)
If No Pull Ups:
2-3 Rounds
6-8 Box Assisted Pull Ups
:20 Bent Arm Hang
:20 Static Hold at Top of Ring Pull
6-8 Ring Pulls @ 2222
Deadlift (3 x 5 @ 60-65%)
WOD (Workout of the Day)
Metcon (Time)
For Time:
50 FS (70% of 1RM)
**Every break perform 8 HRPU
or 5 HSPU (RX+)
**Bar comes from the ground
Mobility
2:00 Corpse Stretch