C2 – CrossFit
Warm-up
(No Measure)
4 Laps 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)
Every 2:00 for 6:00 (3 Sets)
Set 1: 2-4 Box Assisted Pull Ups
Set 2: 2-4 Box Assisted Pull Ups
Set 3: ME Bent Arm Hang
Scale ME to Ring Pull Negative
Weightlifting
Shoulder Press (Every 2:00 for 10:00 (5 Sets))
Set 1: 5 @ 40%
Set 2: 5 @ 50%
Set 3: 4 @ 60%
Set 4: 3 @ 70%
Set 5: 3 @ 75%
Conditioning
Metcon (2 Rounds for reps)
3:30 AMRAP:
5 S20 (95/65)
25 Sit Ups
Rest 5:00
3:30 AMRAP
5 Power Cleans (95/65)
30 Walking Lunges
RX+
(135/95)
Mobility
2:00 Dragon Pose (per side)