C4 CrossFit – CrossFit

Warm-up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Three team members rotating through three different stations (bike, active stretching, mobility)

1 Minute

Easy Bike

Active Spidermans

Pigeon Pose (:30 Seconds Each Side)

:45 Seconds

Moderate Bike

Active Samson

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog

Child’s Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round (With Opening Weight)

Each Athlete:

3 Calorie Bike

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Metcon

Metcon (Time)

Teams of 3

5 Rounds (30 Minute Cap):

60/50 Calorie Assault Bike

50 Deadlifts

40 Hang Power Cleans

30 Push Jerks
Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115