C2 – CrossFit
Warm-up
200m Jog
+
1/2 Lap Walking Quad (Other arm to sky)
1/2 Lap Hamstring Stretch (Heel down/Toe Up)
1/2 Lap Samson Stretch
1/2 Lap Cradle Stretch
1/2 Lap Duck Walk
1/2 Lap Walk Outs
10 Step Pronated Feet
10 Step Supinated Feet
10 Step Heels
10 Step Toes
Weightlifting
Back Squat (Every 4:00 for 12:00 (3 Sets))
Set 1: 10 Reps @ 45-50%
Set 2: 10 Reps @ 50-55%
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Warm Up:
2 Rounds
:10 AB w/ No Arms (Hard)
5 Deep Breaths
5 Russian KBS
5 Deep Breaths
5 Burpees
5 Deep Breaths
Metcon (Calories)
16:00 Alt EMOM
Min 1::30/:40 Cals (AB)
Min 2: 10 Russian KBS (1.5/1) (RX+ SA Alt DB Snatch 50/35)
Min 3: 8 Burpee BJ (24/20)
Min 4: Rest
Score AB Cals only
Spirit of the WOD
Mobility
Coach Led