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

Recovery WOD (AMRAP – Reps)

32min. EMOM:

cycle through

1- 12/10cal skier

2- 12/10cal bike erg

3- 12 GHD hip ext.

4- 30sec. plank or 12 abmat sit ups
It’s a recovery workout! We are here for it today. Get a calm pace you could keep up for an hour, RPE 4-5

Settle in and get a good sweat in. Enjoy!

Stretch Roll Mobilize (Time)

Take 15:00 to really stretch and relax away some of these tissues.