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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)

12 Clusters 115/75

500m Row

9 Clusters

500m Row

6 Clusters

500m Row
Intended Stimulus- 15-18min


Back Squat (2-2-1-1 @ 70-75-80-80)

Use these percentages or adjust as needed based on RPE-7-8