C2 – CrossFit
Warm-up
40m Jog
20m Butt Kickers
20m Skipping High Knee Pulls
20m Bear Crawl
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Gymnastics
Weighted Pull-ups (3 x 2-3 (add 5-10#))
Weightlifting
Back Squat (6 x 2 @ 80%)
Metcon
Metcon (Time)
Partner
20 Rounds for time:
10 KBS (1.5/1)
10 Alt. Russian Step Ups (24/20)
***Partners alt rounds.
RX+
KBS = Alt. KB Snatch (1.5/1)
Mobility
2:00 T-Spine Roll Out