C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Walking Qaud
Lap Walking RDL
Lap Gate Opener
+
2 Rounds
50 DU/100 SU
10 Scap Push Ups
10 Dive Bombers
1 Lap Plate Push
50m Plate Pinch Carry
Conditioning
Metcon (No Measure)
3 Rounds
3-4 Front Squats (75-80% of 1RM)
Rest :60
20 Alt. Piston Pushdowns
Rest :60
10-12 Z Press @2222
Rest :60
*Wear hip circle on all FS
*Add wght from last week on Z Press
Front Squat (3-4 Front Squats (75-80% of 1RM))
Z Press (10-12 Z Press @2222)
WOD (Workout of the Day)
Metcon (5 Rounds for time)
Every 4:00 for 20:00 (5 Sets)
3 Hang Power Clean @ 85% of 1RM
Run 200m
Hang Power Clean (To Find Wght for WOD)
Mobility
2:00 Frog Stretch