C2 – CrossFit
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Air Squats
10 Dive Bombers
10 Bow & Bends
:30 Static Hold From Bar
Gymnastics
Weighted Dips (8:00 Build to HS for the Day)
Weightlifting
Back Squat (12:00 Build to 1RM)
Metcon
Original C2 Underground WOD (Time)
18-12-6
Thruster (95/65)
Burpee
400m Run
RX+
(115/85)
Burpee over the Bar
Partner WOD:
Partner A completes 18 Thrusters….Partner B completes 18 Thrusters……Partners A completes 18 burpees….Partner B completes 18 burpees….
Both athletes complete run together. Partner A cannot start on round of 12 until Partner B completes Run.
Mobility
Pigeon Stretch (:60 per leg)