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)
2 Rounds
2-3 Front Squats (80-85% of 1RM)
Rest :60
8-10 BB Skull Crushers
Rest :60
8-10 Z Press @2222
Rest :60
*Wear hip circle on all FS
*Add wght from last week on Z Press
Front Squat (2-3 Front Squats (80-85% of 1RM))
Z Press (8-10 Z Press @2222)
WOD (Workout of the Day)
Metcon (Time)
2 RFT
30 WB (20/14)
20 Burpees
10 Power Cleans (95/65)
RX+
WB = (30/20)
PC = (135/95)
Burpee = Over Bar
Mobility
2:00 Frog Stretch