C2X CrossFit – Commitment To Excellence C2X

Bear Crawl Warm Up (No Measure)

1Rd Run

50’/Spider-Man crawl

50’ Run 50’/Bear Crawl

50’ Run 50’/Crabwalk

50’ Run 50’/Inchworm 50’

Back Squat (On a 20:00 clock establish a 1RM
)

First several sets are establishing position, may include pausing, grease the gears. Establishing a new 1RM should include things like full range of motion, solid technique maintained throughout the lift. You may consider adding fractionals, a PR by 1lb is a PR. Solid position, respect the movement, and your body.

Nasty-ics (Time)

5Rds

4 Wall Walk

2 15’ Legless Rope Climb
If no rope climbs YET, 2/1 floor to standing climbs

RPE-7-8

Intended Stimulus-12min

Row/Bike/Jog until 20:00 at a RPE 5