C2 – CrossFit
Transition Week: Day #2
Warm-up
(No Measure)
400m Jog
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
2 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Shoulder Reach Throughs
+
1 Lap Strength Axle
Metcon
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Strict Press + Push Press + Push Jerk (Every 2:00 for 14:00 (7 Sets))
(Note: Add weight each set)
Metcon
Metcon (AMRAP – Reps)
10:00 EMOM
5 Power Cleans (135/95)
Max SU
RX+
DU
**Top of each minute perform 5 PC. Max SU or DU in remaining of minute. Score will be SU or DU
Mobility
Quad Smash w/ Barbell