C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Lunges
20m Frankenstein’s (w/ toe touch)
20m Gate Openers
20m Walking Quad Stretch
+
10 Bow & Bends
10 Scap Push Ups
10 Scap Pull Ups
x 2
+
:60 Childs Pose
Weightlifting
Push Press (12-15; rest :90 x 2)
Weighted Pull-ups (Build to HS (10:00))
Scaled:
10 Ring Pulls @3010; rest :30
5 SA KB Row (per arm); rest :60
10 :03 Negative Chin Ups
x 2
WOD (Workout of the Day)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
2:00 Lat Smash on Bar/Foam Roller