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
15:00 AMRAP
24 Air Squats
24 HRPU
24 Alt Walking Lunges
400m Run
Mobility
@ 34:00
5:00 Coach Led Mobility