C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
15:00 Alt. EMOM
Min 1: 6 DB Lateral + 6 DB Front Raise + 6 Ring Push Ups
Min 2: 6-8 Bottoms Up KB Raise/per arm
Min 3: 5 DL @ 60-65% of 1RM
Deadlift (5×5 @ 60-65%)
WOD (Workout of the Day)
Lactic Power Tester #1 (6 Rounds for reps)
Every 2:00 for 12:00 Alt Sets
(3 Sets of Each)
:40 Max Effort Row (Cals)
1:20 Rest
:40 ME Thruster (95/65)
1:20 Rest
Mobility
2:00 Banded Hangstring Pull