Commitment To Excellence C2X – Wed, Sep 18

by | Sep 17, 2024 | Uncategorized

C2X CrossFit – Commitment To Excellence C2X

Hippy Warm Up (AMRAP – Reps)

Jog 400m or bike or row 2:00

10/10 Single Leg Glute Bridges

10/10 Side Plank Leg Raises

10/10 all 4’s trunk Rotation

5/5 Perfect Stretch

10 Cat/Cow

10/10 Hanging Scap Circles

10 Scap Presses In Handstand

Strength/BBJ (Weight)

3sets each E2M

12 DB Bench Press

12 Single Arm Row

DBs and Move (AMRAP – Reps)

3Rds

1:00 Devils Press 35/25

1:00 Walking Lunge Front rack (between rigs 20’)

1:00 Push Press

1:00 Shuttle Run (between rigs 20’)

1:00 Echo Bike Cals

1:00 Rest
RPE -7

Intended Stimulus-Keep rep ranges ea. round within 10reps

Aim to move for :45sec straight with a :15 sec rest/transition