C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
4:00
5 Air Squats
5 Scap Push Ups
5 Cobras
+
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
+
:60 Samson Stretch Per Leg
WOD (Workout of the Day)
C2 12 Days of Christmas (Time)
1 Clean (135/95)
2 Hand Stand Push Ups or HRPU
3 Front Squats (135/95)
4 Push Press (135/95)
5 CTB Pull Ups
6 Box Jumps (24/20)
7 Burpees
8 Push Ups
9 Wall Balls (20/14)
10 Kettle Bell Swings
11 Deadlifts (135/95)
12 Thrusters (135/95)
****************************
Complete 1 Clean then partner does 1 Clean..
then 2 HSPU and 1 Clean then partner does 2 HSPU and 1 Clean…
then 3 FS, 2 HSPU, 1 Clean then partner does 3 FS, 2 HSPU, 1 Clean……
Scaled BW Version:
1 Hip Raises
2 Jumping Squats
3 Bench/Box Dips
4 V-ups
5 Pushups
6 Air Squats
7 Burpees
8 Box Jumps (24/20)
9 Situps
10 Alternating Lunges (5 each leg)
11 Supermans
12 Mountain Climbers (left + right = 1 rep)