C2 – CrossFit
Warm-up
(No Measure)
20m Frankensteins
20m Reverse Lunges w/ Rotation
20m Butt Kickers
20m Jumping High Knees
+
3 Rounds
10 Air Squats
10 Push Ups
10 Single Leg DL’s
Weightlifting
Shoulder Press (12:00 Build to HS)
Power Clean (5:00 EMOM (1-2) @ 80-90% of 1RM)
Metcon
WOD (Calories)
45 Seconds Working:
5 BJ/SD (24″/20″)
5 KBS (1.5/1)
Row for Max Calories Balance of Time
Rest 2:15
x5
RX+:
30″
2 Pood
()
Mobility
QL/Psoas Lax Ball Smash (:60 per side)