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
+
1 Round
50 DU or 100 Singles
5 Elevator Goblet Squats
10 S/A Row (5/arm)
Gymnastics
Weighted Pull-ups (8:00 Build to HS)
If No Pull Ups:
1 Round:
6-8 Box Assisted Pull Ups
:20 Bent Arm Hang
:20 Static Hold at Top of Ring Pull
6-8 Ring Pulls @ 2222
Deadlift (10:00 Build to HS)
WOD (Workout of the Day)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Mobility
2:00 Corpse Stretch