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
Tabata Hanging Knee Raises (AMRAP – Reps)
Score lowest round
RX+
Tabata T2B (AMRAP – Reps)
Weightlifting
Back Squat (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: ME @ 75%
**Only score ME set @ 75%
Record weights used in notes
WOD (Workout of the Day)
Metcon (Calories)
16:00 Alt EMOM
Min 1: 5 FS (95/65) (Comes from ground)
Min 2: 7 HRPU
Min 3: 3-5 Strict Pull Ups
Min 4: :30 ME Row (:15 to :45)
RX+
FS = 135/95
7 HRPU = 5 HSPU
Strict PU = Strict Chest to Rings
**Only score Cals on Rower
Mobility
2:00 Couch Stretch