C2 – CrossFit


(No Measure)

20m Walking Lunges

20m Knee Pull into Toe Touch

20m Gate Openers

20m Walking RDL Stretch

20m Walking Quad Stretch

20m High Knees

20m Shuffles

20m “A” Skips


10 Alt Hip Lunges

10 Lateral Swings

10 Front Swings

10 Scap Push Ups w/ :03 Pause

10 Squats w/ :03 Pause


3:00 Band and Smash Mobility for Front Rack


Front Squat (12:00 Build to HS)


Metcon (2 Rounds for time)

ME Plank

Rest 2:00

ME Wall Sit


45/25 on Back for Plank


30/20 on Lap for Wall Sit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

:30 Work/:30 Rest

2 Deadlift @ 75-80%

Max Burpees in remaining time

Deadlift (Use to Find Weight for WOD)


:90 Couch Stretch (per leg)

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