C2 – CrossFit
Warm-up
(No Measure)
200m
+
3:00
5 Air Squats
5 Scap Push Ups
5 Bird Dogs (per side)
+
20m Gate Openers
20m Knee Pull w/ Toe Touch
20m Walking Quad Stretch
20m Spider Man Lunges
20m Butt Kickers
20m High Knees
20m Skipping Knee Pulls
Weightlifting
Deadlift (1 x 4 @ 50%)
Deadlift (1 x 4 @ 60%)
Deadlift (2 x 4 @ 70%)
Gymnastics
Metcon (AMRAP – Reps)
10:00 EMOM
5 Pull Ups/Ring Pulls
or
3 MU
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
3:00 AMRAP @ 85%
3 KBS (1.5/1)
6 Pushups
9 Wall Balls– (20/14)
Rest 1:00
x 3
RX+
KBS = KB Snatches
WB = (30/20)
Mobility
:90 Hamstring Smash w/ KB/Lax Ball