C2 – CrossFit
General Warm Up
:30 Jog
:30 Skip
:30 Lateral Shuffle
:30 Walking Quad w/ Other Arm to Sky
:30 Lateral Lunges
Then Coach Led…..
Perfect Stretch Routine
Barbell Warm Up
Barbell (Short) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations (Back Rack)/Side
5 Strict Press
5 Front Squats
5 RDL
Strength
Back Squat (Every :90 for 12:00 (8 Sets) )
(Note: Quickly build to HS in 8 sets; Have a goal in mind and reverse engineer how you can reach this number in 8 sets)
Conditioning
Metcon (Time)
Partner For Time
21-15-9
Front Squat (135/95)
HSPU
(Note: Scale HSPU to less reps or DB LSit Press 35/20)
(Note: Partner A 21/21…Partner B 21/21…Partner A 15/15….Partner B 15/15….)