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
Metcon (AMRAP – Reps)
3 Rounds
:30 ME Hollow Rocks
:30 Rest
:30 ME Super Mans
:30 Rest
Weightlifting
5:00 To Build to % for Working Sets
Back Squat (5 @22X1 Every 2:00 for 10:00 (5 Sets))
All working sets @ 80-85% (of 1RM)
WOD (Workout of the Day)
50 Front Squats (Time)
50 FS (60% of 1RM)
Note:
Every break perform 8 HRPU
RX+
5 HSPU
**Bar comes from ground
Mobility
2:00 Couch Stretch