C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Walking Qaud
Lap Walking RDL
Lap Gate Opener
+
1 Round
50 DU/100 SU
10 Scap Push Ups
10 Dive Bombers
1 Lap Plate Push
50m Plate Pinch Carry
Conditioning
Metcon (No Measure)
3 Rounds
3/2/1 Front Squats
Rest :60
10-12 DB Hammer Curls
Rest :60
3-4 Z Press @2222
Rest :60
***Build to HS on FS
Front Squat (3/2/1)
***Only record HS est today
Z Press (3-4 Z Press @2222)
WOD (Workout of the Day)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
***Compare to 10/30
Mobility
2:00 Pigeon Stretch (per leg)