C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
1 Lap Spider Man Lunges
+
2 Rounds
10 Super Mans
10 Banded Face Pulls
10 PVC Pass Throughs
10 Shoulder Reach Throughs
10 Scap Push Ups
Gymnastics
ME AMRAP Strict Pull Ups (AMRAP – Reps)
**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)
Set 1: 2-4 Strict Pull Ups
Set 2: 2-4 Strict Pull Ups
Set 3: ME AMRAP Strict Pull Ups
ME Bent Arm Hang (Time)
Weightlifting
Shoulder Press (10:00 Build to HS for Day)
Conditioning
Lactic Endurance Tester #1 (Time)
For Total Time
(Including Rest)
15-12-9 for time (5:00 Cap)
Power Clean (115/75)
Lateral Burpees Over Bar
+
Rest 5:00
+
15-12-9 for time (5:00 Cap)
Power Clean (115/75)
Lateral Burpees Over Bar
Mobility
2:00 Dragon Pose (per side)