C2 – CrossFit
Warm-up
200m Jog
Then…
6:00 For Quality
:20 Wtd Ankle Mobility (Right)
:20 Wtd Ankle Mobility (Left)
5 Hawaiian Squats/Leg
:20 Banded Hip Distraction (Right)
:20 Banded Hip Distraction (Left)
5 Roll to Candlesticks
Gymnastics Volume Development
With a running clock…
@ 0:00
10:00 Weekly Pistol Progression
Conditioning
Metcon (AMRAP – Rounds and Reps)
@ 15:00
14:00 Partner AMRAP
150m Row (10 Cals on AB)
15 Box Jumps/Step Downs (24/20)
15 Russian KBS (1.5/1)
15 DU (45 Singles)
20′ Burpee Broad Jumps
(Note: Alt Movements)
Mobility
@ 34:00
5:00 Coach Led Mobility