C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Spider Mans
20m Walking Quad Stretch
20m Walking RDL
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (5/Leg)
10 Scap Push Ups
10 Cobras
Weightlifting
Back Squat (3 @ 65%; rest :60 x 7)
Close Grip Bench (8 EMOM for 8:00)
WOD (Workout of the Day)
Metcon (Time)
6 RFT:
10 Slam Balls (30/20)
10 HRPU
10 Lunges (5/leg)
Rest :60
RX+
9-8-7-6-5-4-3-2-1
FS @ 85%
Strict HSPU
Box Jump (30/24)
*FS from ground
Record total time (including rest)
Mobility
:90 Frog Stretch
Metcon (Time)
River Ruckus Athletes:
5 RFT
200m Row
5 UB Pull Ups
5 Box Jump Overs
5 Burpees to 3 45# Plate Stacked
5 DL (155/115)
25 UB Single Unders