C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Walking Qaud
Lap Walking RDL
Lap Gate Opener
+
1 Round
50 DU/100 SU
10 Scap Push Ups
10 Dive Bombers
1 Lap Plate Push
50m Plate Pinch Carry
Conditioning
Metcon (No Measure)
2 Rounds
2 Front Squats (90-95% of 1RM)
Rest :60
6-8 DB Tate Press
Rest :60
6-8 Z Press @2222
Rest :60
*Wear hip circle on all FS
*Add weight from last week on Z Press
Front Squat (2 Front Squats (90-95% of 1RM))
Z Press (6-8 Z Press @2222)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
EMOM
3 Front Squats (75/55)
3 Push Press
3 Thrusters
Until failure….
RX+
(95/65)
*Bar comes from ground
*Add 1 rep each minute
Mobility
2:00 Frog Stretch