C2 – CrossFit
Warm-up
200m Jog
Then…
6:00 For Quality
:20 Wtd Ankle Mobility (Right)
:20 Wtd Ankle Mobility (Left)
5 Hawaiian Squats/Leg
:20 Banded Hip Distraction (Right)
:20 Banded Hip Distraction (Left)
5 Roll to Candlesticks
Gymnastics Volume Development
With a running clock…
@ 0:00
10:00 Weekly Pistol Progression
Conditioning
Metcon (Calories)
@ 15:00
14:00 Alt EMOM
Min 1: 12 WB (20/14)
Min 2: :45 AMRAP 25m Shuttle Sprints
(Note: Only score Shuttle Sprints; Each 25m = 1 Rep)
@ 32:00
5:00 Coach Led Mobility/Recovery