C2 – CrossFit
De-Load Week Day 5
Warm-up
Warm-up (No Measure)
100m Jog
20m Skipping Knee Pulls
20m Lateral Shuffles
20m Skipping Hurdle Drill
+
2 Rounds
10 PVC Back Squats
10 PVC Front Squats
10 PVC Dead Lifts
10 PVC Strict Press
10 PVC Sots Press
:10 External Rotations (Each Shoulder)
+
10 Scap Push Ups w/ :03 Pause
10 Scap Pulls on Bar
10 Glute Bridge Drill
Warm-up
Metcon (No Measure)
Rowling – 5 Frames
“Rowl” a perfect strike!
Rower Bowling
To get a strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.
***2 Burpee Penalty for every M off
***In between frames athletes must complete 10 PVC Pass Throughs + 10 PVC OHS
WOD (Workout of the Day)
Metcon (No Measure)
“Susan”
5 rounds Not For Time
Run 200m
10 Air Squat (Jumps)
10 Push ups
Mobility
:90 Banded Bully (per arm)
or
:90 Hamstring Smash w/ Lax Ball (per leg)