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
+
:30 Childs Pose
:15 Rest
x 2
Weightlifting
Front Squat (4 x 2 @ 80%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
“Holiday Detox BW Session”
30:00 EMOM
Min 1- :30 Max Air Squats
Min 2- :30 Max Push Ups
Min 3- :30 Max Burpees
Min 4- :30 Max Cals on Rower
Min 5- :30 Max Slam Balls
Mobility
:90 Couch Stretch (per leg)