C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Butt Kickers
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Quad Openers
Lap Skipping Knee Pulls
Lap Broad Jumps
+
1 Round
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Scorpions (per side)
10 Squat Jumps
1 Lap Sled Push
Conditioning
Metcon (AMRAP – Reps)
:60 Max HRPU
:30 Rest
:60 Max Russian KBS (1.5/1)
:30 Rest
x 2
RX+
HRPU = HSPU
Russian = American (1.5/1)
Weightlifting
Back Squat (12:00 Build to HS)
***Wear hip circle during warm up sets until 75-85%
WOD (Workout of the Day)
“Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOTM (for as long as possible)
7 Thrusters (75/55)
7 Pullups
7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
***Compare to 10/26
Mobility
2:00 Couch Stretch