C2 – CrossFit
Warm-up
(No Measure)
100m Jog
+
20m Butt Kickers
20m Skipping High Knee Pulls
20m Lateral Shuffle
20m Spider Man Lunges
+
10 Air Squats
10 Primal Pass Throughs
:30 Childs Pose
10 Scap Push Ups
Weightlifting
Deadlift (1 x 5 @ 40%)
Deadlift (1 x 5 @ 50%)
Deadlift (3 x 5 @ 60%)
Gymnastics
10:00 Time Cap
30 Muscle-Ups (Time)
30 muscle-ups for time
or
50 Pull Ups (Time)
50 Ring Pulls (Time)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
8:00 AMRAP @ 80%
3, 6, 9, 12, 15, 18, 21, 24…
Overhead Walking Lunges (45/25)
Plate Push Press (45/25)
*25m shuttle run btw rounds
Mobility
:90 Hamstring Smash w/ KB/Lax Ball