C2 – CrossFit
Warm-up
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
10 Thoracic Ext Rotations/ Side
10 Yoga Push Ups
+
:30 Banded Facepulls immediately into…
:30 Banded Lat Pull Downs.
:30 Rest
:30 DB/KB Press (Light) Immediately into…
:30 DB/KB Crucifix Hold
:30 Rest
:30 KB FW Immediately into…
:30 KB OH Walk
:30 Rest
Gymnastics Volume Development
Metcon (AMRAP – Reps)
Every :90 for 18:00 (3 Alt Sets of Each)
Set 1: 10 Seated Barbell Z Press
Set 2: :30 DB Hammer Curls @ 35/25
Set 3: ME Strict Supinated Grip Chin Ups (RX+ Strict Supinated CTB)
Set 4: 50 Singles (25 DU) + 1 ME HRPU (RX+HSPU)
(Note: Score totals number of reps achieved each round of Push Ups or HSPU; List weights used in the notes)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
90 DU (180 Singles)
60 WB (20/14 ( RX+ = 50 reps @ 30/20)
30 Burpee Box Jumps (24/20)
15 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB)
(Note: Goal of this workout should be to spend 2 minutes or less at each station (Burpees may be the only exception and closer to 3). If any of the gymnastics (including the jump rope) movements will be a sticking point , cut those reps down to a number that will keep you moving.)
Mobility
Coach Led