C2 – CrossFit
Thursday Mash Warm Up (No Measure)
200m jog
+
1 lap spiderman lunges
1 lap walking quad
1 lap inchworms
+
2 rounds of
10 air squats
10 shoulder reach throughs
Metcon (Time)
@0:00
21-15-9
Wall Balls (20/14)
Burpees to plate
*20 DU/40 SU at the end of each round
RX+
Wall Balls (30/20)
DU
@10:00
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Metcon (Calories)
@17:00
21 minute Alt EMOM
Min 1- 5 pulls ups + 5 V-Ups
(RX+ 5 pull ups + 5 T2B)
Min 2- 5 box jumps + 5 HRPU
(RX+ 5 Box Jumps + 5 HSPU)
Min 3- :30 row for calories
Mobility
Corpse Stretch