01/07/16

C2 – CrossFit

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Hang Power Cleans (95/65)

10 Pull Ups/20 Ring Rows

10 Burpees

Tabata Double Unders (AMRAP – Reps)

Score lowest round

Metcon (Calories)

@21:00

21 minute emom

Min 1- :30 sec row (score: total calories)

Min 2- 2 wall walks + 5 v ups

(RX+ 5 HSPU + 5 T2B)

Min 3- 10 alternating lunges (RX+ jumping lunges) + 10 air squats (RX+ jump squats)

Metcon (No Measure)

Mobility:

Couch Stretch

60 seconds per leg

+

Child’s Pose

60 seconds

(No Measure)

Warm Up

2 laps jog

2 laps skip

2 laps shuffle

+

1 lap spider man lunges

1 lap walking quad

1 lap inch worms

+

50 DU/100 singles

Previous Post:

«

Next Post:

»