C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
6:00 @ moderate pace
5 Squats w/ :03 Pause
5 Fire Hydrants
5 Scorpions
5 Cat Cows
5 Hip Thrusts
WOD (Workout of the Day)
Metcon (Time)
Grinding out the New Year
Partner:
RX
20 Power Cleans (115/75)
15 Wall Balls (30/20)
20 Box Jump Overs (24/20)
15 Slam Balls (30/20)
20 CTB
15 Push Press (115/75)
20 T2B
15 Ring Dips
20 DL (115/75)
15 Burpees over Bar
Scaled
20 Power Cleans (95/65)
15 Wall Balls (20/14)
20 Box Jump Overs (24/20)
15 Slam Balls (30/20)
20 Ring Pulls
15 Push Press (95/65)
20 V Ups
15 Push Ups
20 DL (95/65)
15 Burpees over Bar
You go…I go….
Each partner completes component before next partner completes same component before moving on.
Parter A completes 20 PC then partner B completes 20 PC
Mobility
2:00 QL/Psoas Lax Ball Smash