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 FW
50m DB KB OH Walk
Tabata Flutter Kicks (Time)
Weightlifting
5:00 Tech Work
Hang Power Clean + Power Jerk (3 x 2 @ 90-95%)
WOD (Workout of the Day)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
RX+
Heavy Karen (Time)
150 Wall-Ball Shots
(30/20)
Mobility
2:00 Rear Delt Smash w/ Lax Ball
(per shoulder)