C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Knee Pull w/ Toe Touch
20m Walking Quad
20m Gate Opener
20m Walking Lunges
+
:30 Spider Man Lunge Hold (per leg)
+
3:00
5 Bird Dogs (per side)
5 Scap Push Ups
5 Bend & Bows
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
Clock Starts @ 0:00
Partner 10:00 AMRAP
100m Row
10 Push Ups
Rest 2:00
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
@ 12:00
Tabata Hollow Rocks
(Score Lowest Round)
WOD (Workout of the Day)
Metcon (No Measure)
@ 20:00
24:00 EMOM
Min 1 – 8-10 KBS (1.5/1)
Min 2 – 8-10 Wall Balls
Min 3 – 8-10 Mountain Climbers (R/L=1)
Mobility
2:00 Russian Baby Maker Hold