C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Skipping Knee Pulls
Lap Broad Jumps
Lap Lateral Lunges
Lap Frankenstein’s w/ Toe Touch
+
10 Banded Face Pulls
10 Band Pull Aparts
10 Prone PVC Pass Throughs
10 Scap Push Ups
200m Row Sprint
Gymnastics
Weighted Pull-ups (3 x 2 @ 80-85%)
If No Pull Ups:
2 Rounds
5 Scap Pulls (:05 Hold and Release)
3 :20 Static Hold at Top of Ring Pull
10 Box Assisted Pull Ups
Weightlifting
Deadlift (3 x 2 @ 90-95%)
WOD (Workout of the Day)
Metcon (Time)
10-8-6-4-2
DL (@ 75% of 1RM)
Burpee Box Step Ups (24/20)
RX+
Burpee Box Jump = HSPU
Mobility
2:00 Corpse Stretch