C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Front Leg Swings (per side)
10 Side Leg Swings (per side)
20m Butt Kickers
20m High Knee Skips
20m Side Lunges
20m Hurdle Drills
Weightlifting
Power Clean (5:00 EMOM (2-3) )
Shoulder Press (3 x 3 @ 80%)
Metcon
Metcon (Time)
For Time:
Buy In:
50 Air Squats
25 Wall Balls (20/14)
5 Box Jump/Step Down (24/20)
20 Wall Balls
10 BJ/SD
15 Wall Balls
15 BJ/SD
10 Wall Balls
20 BJ/SD
5 Wall Balls
25 BJ/SD
Buy Out:
50 DU or 100 SU
RX+
WB = 30/20
BJ = 30/24
Goddess Games Prep:
Buy In = 100 SU
WB = KBS (1 Pood)
BJ/SD = HRPU
Buy Out = 100 SU
Mobility
:90 Banded Bully Stretch (per arm)