C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Reverse Lunges w/ rotation
20m Frankenstein w/ toe touch
20m Squat Jumps
+
4:00
5 Spiderman Lunges (per leg)
:10 Samson Stretch (per leg)
5 Dive Bombers
Weighted Pull-ups (8:00 Build to HS )
Gymnastics
Weightlifting
Back Squat (6 x 2 @ 80%)
Metcon
100 Burpees for Time (Time)
Mobility
Anterior Delt Smash (:60 per shoulder)