C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Bear Crawl
1 Lap Spider Man
1 Lap Lunges w/ Rotation
1 Lap Inch Worms
+
10 Air Squats w/ Hip Circle
10 Scap Push Ups
10 Bird Dogs (per side)
10 Cat/Cows
Conditioning
Mountain Climbers (:30 ME/:30 Rest x 3)
Weightlifting
Floor Press (10:00 Build to HS)
WOD (Workout of the Day)
Kristin’s B-Day WOD (3 Rounds for reps)
Every 8:00 for 24:00 (3 Rounds)
400m Run
15 FS (95/65)
15 Box Jump (24/20)
400m Run
(Bar comes from the ground)
RX+
FS = 10 FS @ (135/95)
BJ = 10 Alt. Front Rack Lunges (135/95)
Mobility
:60 Hamstring Smash w/ Lax Ball or BB (per leg)