C2X CrossFit – Commitment To Excellence C2X

Dad Warm Up (No Measure)

2:00 Row/Bike/Rope/Jog
10/10 Neck Circles
10/10 Shoulder Circles
10/10 Hip Circles
10/10 Wind Mill
10/10 Perfect Stretch
:30 Hang From Bar
:30 Hand stand hold

Metcon (AMRAP – Rounds and Reps)

20:00

10 DL 225/155

20 GHD Sit Ups

30 Wall Balls 20/14

40 DU

50’ Handstand Walk
Have a look! Yes there are some skills, don’t stress, we can help with progressions or scales. Crush it!

Intended Stimulus-~4Rds+ RPE-6

Pull/Dip Complex Alpha (AMRAP – Rounds and Reps)

10:00 OTM

5 Strict Pull Ups

5 Strict Dips

(vary your grip in the pull ups, mixed/narrow/wide/chin up
Adjust reps to fit your needs