C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
4:00 Moderate
5 Rocking Sumo Squats
5 Fire Hydrants
5 Scap Push Ups
5 Superman Lunges (per leg)
Gymnastics
Weighted Pull-ups (4 x 5 @ 70%)
Weightlifting
Back Squat (6 x 2 @ 80%)
Metcon
Metcon (AMRAP – Reps)
5:00 Ascending Ladder
1 Hang Power Clean (95/65)
1 Hang Squat Clean (95/65)
1 Burpee
1/1/1
2/2/2
3/3/3
4/4/4
…….
RX+
(135/95)
Metcon (Time)
Goddess Games Prep:
A. 10:00 C & J Practice
(During Weighted Pull Up Progression)
B. Back Squat Progression
WOD:
Buy In: 1:00 Max Single Unders
3 Rounds:
100m Row Sprint
10 Front Squats (55#)
10 Burpee Box Jumps (20″)
10 S2O (55#)
Mobility
2:00 T Spine Rolll Out