C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
2 Rounds:
1 Lap Monster Walk w/ Hip Circle
10 Scap Push Ups
10 Scorpions (5/side)
10 Cat/Cows
10 Bow/Bends
10 Squat Jumps
+
100 SU or 50 DUs
Conditioning
Tabata Push Ups (AMRAP – Reps)
Score lowest round only
Hand Release***
Weightlifting
Back Squat (A. 10:00 Build to a Heavy Single Back Squat )
Conditioning
Back Squat (NME Tester) (AMRAP – Reps)
AMRAP 85% of BS 1RM
***Take 85% of Todays Back Squat HS and do 1 set amrap set (max rep)
WOD (Workout of the Day)
500m Row (Time)
Max Effort 500m Row
Mobility
2:00 Quad Smash w/ Barbell