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.
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