C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
2 Laps Lateral Shuffle
2 Laps Skipping
+
1 Round
10 Bow & Bends
10 Cat Cows
10 K2E/T2B
50m Waiters Carry (25R/25L)
150 Row Sprint
Weightlifting
5:00 Tech Work
Hang Power Clean + Power Jerk (12:00 Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
10 FS (95/65)
15 Sit Ups
60 Single Unders
RX+
FS = OHS (95/65)
SU = K2E
Singles = 30 Doubles
Mobility
2:00 Straddle Pose