C2X CrossFit – Commitment To Excellence C2X

Shoulder Boulder Warm Up (No Measure)

Row/Bike/Jog 2:00
10/10/10 Shoulder raises front side overhead (light plates)
20 High plank jump out/ins
5/5 Perfect Stretch
:20 Hang
:20 Handstand hold
:20 Jumping Jacks

Shuttling And.. (AMRAP – Rounds and Reps)

12:00

8 50’ Shuttle Run

10 DB HPCL&J 50/35

12 DB Bent Row
RPE-6-7

Intended Stimulus- 4-5Rds

Push Press+Pause Jerk+Split Jerk (5 Sets @ 80% of push press complete every 3:00)

Complex
2 push press followed by the pause split jerk and then another split jerk