C2 – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Air Squats w/ :03 Pause
10 Scap Push Ups w/ :03 Pause
+
4:00 Moderate Pace
5 Rocking Sumo Squats
5 Bird Dogs
5 Single Leg DL
5 Bow & Bends
Weightlifting
Floor Press (2 x 2 @ 90%)
Deadlift (5:00 EMOM (1-2))
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1:00 10 Box Jump/Max Weighted Lunges
1:00 Rest
1:00 10 Wallballs/Max Burpees
1:00 Rest
BJ = 24/20
Lunges = 45/25
WB = 20/14
RX+
WB = 30/20
Mobility
Pigeon Stretch (:90-2:00)