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