C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Walking Qaud
Lap Walking RDL
Lap Gate Opener
+
2 Rounds
50 DU/100 SU
10 Scap Push Ups
10 Dive Bombers
1 Lap Plate Push
50m Plate Pinch Carry
Conditioning
Metcon (No Measure)
3 Rounds
4-5 Front Squats @ 23X1 (70% of 1RM)
Rest :60
10-12 DB Hammer Curls
Rest :60
12-15 Z Press @2222
Rest :60
**If unable to perform Z Press @ tempo please scale to unsupported L-Sit DB Press to ensure proper mechanics**
Front Squat (4-5 Front Squats @ 23X1 (70% of 1RM))
Z Press (12-15 Z Press @2222)
WOD (Workout of the Day)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
Partner Hamstring Smash w/ BB
(2:00)