C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Skipping Knee Pulls
Lap Broad Jumps
Lap Lateral Lunges
Lap Frankenstein’s w/ Toe Touch
+
10 Banded Face Pulls
10 Band Pull Aparts
10 Prone PVC Pass Throughs
10 Scap Push Ups
200m Row Sprint
Gymnastics
Weighted Pull-ups (2 x 2 @ 90-95%)
If No Pull Ups:
2 Rounds
5 Scap Pulls (:05 Hold and Release)
3 :20 Static Hold at Top of Ring Pull
10 Box Assisted Pull Ups
Weightlifting
Deadlift (2 x 2 @ 95+%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
4 Rounds
:30 AMRAP G20 (95/65)
:30 Rest
:30 AMRAP Box Jump (24/20)
:30 Rest
:30 AMRAP Russian KBS (1.5/1)
:30 Rest
:30 AMRAP Ring Pulls
:30 Rest
RX+
G20 = (135/95)
KBS = American KBS (2/1.5)
RP = Pull Ups
Mobility
2:00 Corpse Stretch