C2 – CrossFit
Warm-up
(No Measure)
200m Jog
10 Air Squats
10 Single Leg DL’s
200m Jog
10 Spider Man (per side)
10 Scap Push Ups
+
10 Lateral Leg Swings (per side)
10 Shoulder Reach Throughs (per side)
10 Front Leg Swings (per side)
10 Primal Pass Throughs
Weightlifting
Floor Press (4 x 4 @ 80%)
Deadlift (8:00 EMOM (2-3))
Metcon
Metcon (No Measure)
12:00 EMOM
Even – 5 T2B + 5 CTB
Odd – 15 Slam Balls (30/20)
Goddess Games Prep:
A. C & J 2×2 @ 90%
(Instead of Floor Press)
B. Dead Lift Progression
+
WOD:
12:00 EMOM
Min 1 -15 SU + 3 KBS/3HRPU
Min 2 – :20 Row Sprint
Min 3 – 50m Shuttle Run + 3 Burpee Box
Jumps (20″)
Mobility
:90 Quad Smash w/ Rumble Roller (per side)