C2 – CrossFit
Warm-up
(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
Weightlifting
Front Squat (12:00 Build to HS)
Gymnastics
Metcon (2 Rounds for time)
ME Plank
Rest 2:00
ME Wall Sit
RX+
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)
Mobility
:90 Couch Stretch (per leg)