C2 – CrossFit
Warm-up
(No Measure)
200m
+
5:00
10 Air Squats
10 Spider Man Lunges
10 Hip Thrusts
+
2 Rounds
RX
25-30 UB WB
Scaled
10-15 UB WB
Rest :60
x 2
Weightlifting
Close Grip Bench (3 x 3 @ 80%)
Gymnastics
Kipping Practice (5:00 Practice)
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
WOD (Workout of the Day)
Metcon (Calories)
:20 Max Cals on Row
1:20 Rest
x 10
Damper set on 5 1st five Rounds***
Damper set on 10 Last five Rounds****
Mobility
2:00 Corpse Stretch