C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Reverse Lunges
20m Gate Openers
20m Knee Pull Into Toe Touch
20m Walking Quad Stretch
20m Inch Worms
+
3:00
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Shoulder Reach Throughs
5 Dive Bombers
Weightlifting
Close Grip Bench (4 x 4 @ 70%)
Gymnastics
Sorensen Holds (:30 Hold/:90 Rest x 4)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
:30 Max Wall Balls (20/14)
:30 Max Push Ups
3:00 Rest
:30 Max KBS (1.5/1)
:30 Max BJ/SD (24/20)
3:00 Rest
:30 Max Wall Balls (20/14)
:30 Max Push Ups
3:00 Rest
:30 Max KBS (1.5/1)
:30 Max BJ/SD (24/20)
Mobility
2:00 Corpse Stretch