C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Reverse Gate Openers
Lap Walking Quad
+
2 Rounds
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Cobras
10 Squat Jumps
1 Lap Sled Push (Heavy)
Weightlifting
Back Squat (2 x 2 (Wear Hip Circle on all Squats))
Note: Suggested load 95+% on all sets
WOD (Workout of the Day)
Metcon (Time)
Partner Alt 10 RFT
15 WB (20/14 to 10’/9′)
10 Sit Ups
5 Burpees to a Plate
RX+
WB = (30/20 to 10′)
Sit Ups = T2B
Burpees = Burpee Box Jump (24/20)
Mobility
2:00 Pigeon Stretch (per leg)