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C2X CrossFit – Commitment To Excellence C2X
Bear Crawl Warm Up (No Measure)
1Rd
Run 50’/Lunge 50’
Run 50’/Bear Crawl 50’
Run 50’/Crabwalk 50’
Run 50’/Inchworm 50’
Metcon (AMRAP – Rounds and Reps)
4:00
3 Wall Facing HSPU
5 50’ Shuttles
4:00
6 Strict HSPU
5 Shuttles
4:00
9 Kipping HSPU
5 Shuttles
(1 shuttle=25’ down, 25’ back)
If hand stand push up isn’t an option, Strict dumb bell press and/or HSPU modification.
Intended Stimulus-5-7Rds ea.
RPE-7
Weighted Pull Up (Find 2RM 10:00)
Loaded pull up
If no weighted pull up, use bands and perform 3-5 OTM
Weighted Dips (Find 2RM )
Loaded dip
If no weighted dips perform with bands 3-5 otm
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