C2X CrossFit – Commitment To Excellence C2X

Shoulder Boulder Warm Up (No Measure)

Row/Bike/Jog 2:00
10/10/10 Shoulder raises front side overhead (light plates)
20 High plank jump out/ins
5/5 Perfect Stretch
:20 Hang
:20 Handstand hold
:20 Jumping Jacks

Metcon (Time)

40 Cal Row

4 Rope Climb

30 Cal Row

3 Rope Climb

20 Cal Row

2 Legless Rope Climb

10 Cal Row

1 Legless Climb
RPE-7-8

Intended Stimulus-~12min

Back Squat (4×3 E3M 70-75-80-80%)