C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Spider Man Lunges
Lap Inch Worms
+
2 Rounds
50 DU/100 Singles
10 Bow & Bends
10 Cat Cows
10 K2E/T2B
50m Waiters Carry (25R/25L)
50m Skip
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
5:00 Tech Work
Hang Power Clean + Power Jerk (3 x 3 @ 80-85%)
WOD (Workout of the Day)
Metcon (Time)
21-15-9
DL (135/95)
Burpee Box Jumps (24/20)
RX+
DL (225/155)
Mobility
2:00 Rear Delt Smash w/ Lax Ball
(per shoulder)