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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 (Distance)


Bike/Row/Jog/Ski in any combination RPE 5

@5:00 100’ Heavy Bag or Ball Carry

@10:00 100’ Body Weight Lunge Walk

@15:00 ‘100 Sled Drag or Push

@20:00 1:00 Step Ups 24/20

@25:00 1:00 Plank
Keep the heart rate lower and move. Reminder to be grateful for the freedom/fitness/health to traverse your environment with relative ease. 💪😤❤️

BBJ (AMRAP – Rounds)


Accumulate 20’Reps of each (light weight)

Supine Triceps pull overs

Scott bench curls (stabilize humorous n rip it)

L Sit (:20)

Good mornings

Quad ext

Hamstring curls