C2 – CrossFit

De-Load Week Day 5


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


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)


5 rounds Not For Time

Run 200m

10 Air Squat (Jumps)

10 Push ups


:90 Banded Bully (per arm)


:90 Hamstring Smash w/ Lax Ball (per leg)

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