C2 – CrossFit
Warm-up
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
10 Thoracic Ext Rotations/ Side
10 Yoga Push Ups
+
:30 Banded Facepulls immediately into…
:30 Banded Lat Pull Downs.
:30 Rest
:30 DB/KB Press (Light) Immediately into…
:30 DB/KB Crucifix Hold
:30 Rest
:30 KB FW Immediately into…
:30 KB OH Walk
:30 Rest
Gymnastics Volume Development
Metcon (AMRAP – Reps)
Every :90 for 18:00 (3 Alt Sets of Each)
Set 1: 10 Standing SA DB Press/Arm
Set 2: 6-8 Barbell Curls @4142
Set 3: 3-6 Wtd Supinated Grip Chin Ups (RX+ 3-6 Wtd Strict Supinated CTB)
Set 4: 50 Singles (25 DU) + 2-3 Wall Walks w/ Push Ups
(RX+ ME 3”/2” DHSPU or 4 3”/2” DSHPU 5A01)
(Note: Score totals number of reps achieved each round of Wall Walks or HSPU; List weights used in the notes)
Conditioning
Barbell Warm Up:
5 RDL (45/35)
5 Front Squats
5 Strict Press
5 Thrusters
Build to load then…
2 Rounds
4 UB Thrusters
3 Deep Breaths
4 UB HKR/T2B
3 Deep Breaths
Metcon (Time)
8 RFT
10 Thrusters (75/55)(RX+ 115/75)
20 Hanging Knee Raises (RX+ 10 T2B)
(Note: 15:00 Time Cap)
“Spirit of the WOD”
Mobility
Coach Led