C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
2 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Metcon
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
15 Wall Ball (20/14)
Partners much switch out after every 15 reps
Weightlifting
Push Press (Every 3:00 for 9:00 (3 Sets) 10 @ 50%)
Metcon
“Death by 10 Meters” (AMRAP – Rounds and Reps)
Add 10 meters each additional minute until unable to complete required sprints in that minute
Or
“Death by 1 Cal” (Calories)
EMOM add 2 Calories until failure
EX
Min 1: 1 Cal
Min 2: 3 Cals
Min 3: 5 Cals
Min 4: 7 Cals…
Mobility
2:00 Couch Stretch (per leg)