C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Skip
20m Lateral Shuffle
20m Spider Man Lunges
20m Walking Quad Stretch
20m Walking RDL
20m Gate Open Openers
+
5 Squat Jumps
5 Mountain Climbers (R/L = 1)
5 Scorpions (per side)
x 2
+
:60 Russian Baby Maker Hold
WOD (Workout of the Day)
At Home WOD***
Metcon (Time)
10 Rounds for Time:
15 Air Squats
10 Burpees
5 Push Ups
WOD (Workout of the Day)
Metcon (No Measure)
Partner WODs:
Starting at 0:00
Buy in: 800m run or 1k row
(No score, the faster you are, the more time to recover before wod 2 ;))
Metcon (No Measure)
Starting at 6:00
21-15-9
HRPU (rx+ HSPU)
Jump Squats
Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats…
Metcon (No Measure)
Starting at 12:00
10 minute EMOM (partners alternate working minutes)
10 OH weighted lunges (25/45) (R/L = 1) then max burpees on plate
Metcon (No Measure)
Starting at 23:00 – both partners working
Tabata mountain climbers(r/l = 1)
Tabata TTB/V-ups
Mobility
2:00 Olympic Wall Squat Therapy