C2X CrossFit – Commitment To Excellence C2X

Hippy Warm Up (No Measure)

Jog 200m
20 Glute Bridges
10/10 Clamb shells
5/5 Perfect Stretch
10 Cat/Cow
:30 Sec Relaxed hang from bar
:30 Handstand Hold

Bench Press (5×3 E2M)

Find 3RM

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Classic benchmark, good opportunity to set a marker. Work the hspu to full range


Intended stimulus 3-7min

Pull Up Dip Complex Bravo (AMRAP – Rounds)

10:00 OTM (add weight)

3-5 Strict Dips

3-5 Strict Pull Ups
If unable to add weight, challenge your strict movement by pausing at the top of pull up and bottom of dip