C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Reverse Gate Openers
Lap Walking Quad
+
2 Rounds
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Cobras
10 Squat Jumps
1 Lap Sled Push (Heavy)
Weightlifting
Back Squat (4 x 4 (Wear Hip Circle on all Squats))
Note: Suggested load 75-80% on all sets
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
EMOM: one continuous clock
2 HRPU
4 HRPU
6 etc until failure
THEN EMOM:
2 WB (20/14 to 10/9)
4 WB
6 etc until failure
THEN EMOM:
2 Burpees to Plate
4 Burpees to Plate
6 etc until failure
RX+
HRPU = HSPU
WB = (30/20 to 10′)
Burpees over Bar
EMOM’s will be continuous….as soon as unable to complete assigned reps for that movement start the next movement EMOM
Score total reps of all 3 EMOM’s
Mobility
2:00 Pigeon Stretch (per leg)