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 (AMRAP – Rounds and Reps)
30:00
2,000m Bike Erg
100’ Sled Push
100’ KB Farmers Carry
RPE 5
No getting around an elevated heart rate from the sled push, use the walk to recover. Keep intensity low.
BBJ (AMRAP – Rounds)
2Rds
5 GHD Back Ext (spinal flexion/extension
5 Chin Up
5 Dip
10 Curls
10 Kickbacks
10/10 Single leg RDL
:30 Accumulate L-Sit hold or hang
Swole
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