C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Lateral Shuffle
2 Laps Skip
2 Laps Backwards
+
20m Walking Lunges
20m Gate Openers
20m Walking Quad Stretch
20m Frankensteins w/ toe touch
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle
10 Scap Push Ups
10 Scorpions (per side)
Conditioning
Metcon (6 Rounds for reps)
Every 4:00 for 12:00 (3 Rounds):
1:00 Max Single Unders
1:00 Rest
1:00 Max Hollow Rocks
1:00 Rest
RX+
DU
Weightlifting
Front Squat (12:00 to Build to 5RM)
WOD (Workout of the Day)
Metcon (Time)
15-12-9-6-3
Power Clean (115/75)
Wall Ball (20/14 to 10/9)
RX+
Power Snatch (115/75)
Wall Ball (30/20)
Mobility
:90 Couch Stretch (per leg)