C2X CrossFit – Commitment To Excellence C2X

Thorough Warm Up (No Measure)

10 Snow Angels Shoulders

10 Overhead throwdowns

10 Lateral Trunk Rotations

10 Hip Circles

10 Toe Touch/Back Extension

10 Knee Circles

10/10 Leg Swings side/front

10 Russian Baby Makers

10 Single Leg Glute bridge

10 Hanging scap circles

Front Squat (2×5 @ 73% then max reps @ 73% (stop at 10 reps))

Thruster Annnd (Time)

Run 200m

Then

21 TH 115/75

5 Rope Climb 15’

15 TH

3 Rope Climb

9 TH

1 Rope Climb

Then

Run 200m
RPE 7

Intended Stimulus-12min