C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Reverse Gate Openers
Lap Walking Quad
+
2 Rounds
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Cobras
10 Squat Jumps
1 Lap Sled Push (Heavy)
Weightlifting
Back Squat (3 x 3 (Wear Hip Circle on all Squats))
Note: Suggested load 85-90% on all sets
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
15:00 EMOM:
Min 1: 12 KBS + 6 Goblet Squats (1.5/1)
Min 2: :30 Max Row Cals (Start @ :15)
Min 3: 6-8 Strict Pull-Ups or 10 Ring Pulls
**Score cals only
Mobility
2:00 Pigeon Stretch (per leg)