C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Shuffle
20m Frankenstein w/ toe touch
x2
+
4:00
8 Air Squats (:03 Hold)
8 Scap Push Ups
8 Fire Hydrants
8 Cat Cows
+
:45 Samson Stretch Per Leg
Weightlifting
Close Grip Bench (12:00 Build to HS)
Gymnastics
Kipping Practice (5:00 Work on Body Position/Control)
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
:60 Max Wall Balls (20/14)
:40 Max BJ/SD (24/20)
:20 Max Push Ups
Rest 3:00
x 4
Mobility
2:00 Corpse Stretch