C2X CrossFit – Commitment To Excellence C2X

Hinshaw Runners Warm Up (No Measure)

High knee karaoke
Hurdle step over
High knee grab
Pigeon High knee foot grab
Lunge stretch up arms
Lunge Torso twist
High toe touch opposite arm/leg
High knee then lean torso
Butt kick then lean and go
Straight leg drill
Lateral slide
Shuffle jumping jack
Seated elbow drive
Standing elbow drive -down and back 90deg
Heel walk/toe walk/blade walk/inside foot
Chop step running
4 Shuttles to 24’ and back

Metcon (Time)

5Rds

500m Row

10 Box Step Ups (light or body weight)

400m Run

100’ Sled Push

Rest 2:00
It’s recovery! Keep the heart rate low RPE 5

get a sweat and enjoy some movement!

Stretch/Roll/Smash (Time)

Take atleast 15:00 to mobilize with your coaches