C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Skipping Knee Pulls
Lap Broad Jumps
Lap Lateral Lunges
Lap Frankenstein’s w/ Toe Touch
+
2 Rounds
100m FW (1.5/1)
5 Elevator Goblet Squats
10 S/A KB Row (from plank) (5/arm)
Gymnastics
Weighted Pull-ups (3 x 4 @ 60-65%)
If No Pull Ups:
2-3 Rounds
5 Scap Pulls (:05 Hold and Release)
3 :20 Static Hold at Top of Ring Pull
15 Ring Pulls @2121
Weightlifting
Deadlift (4 x 4 @ 70-75%)
WOD (Workout of the Day)
Metcon (Weight)
18:00 EMOM:
Minute 1 – 10 KBS (RX+ 15 American)
Minute 2 – 8 Burpee BJ (24″/20″)
Minute 3 – 10 DL (50-55% of 1RM)
Note weight for DL
Mobility
2:00 Corpse Stretch