C2 – CrossFit
Warm-up
Metcon (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
1 Lap Walking Lunges
1 Lap Walking Quad
1 Lap Walking RDL
C2 Mash
Metcon (AMRAP – Rounds and Reps)
@0:00
6:00 AMRAP
5 Pull Ups (10 Ring Rows)
10 Push Ups
15 Air Squats
Metcon (AMRAP – Rounds and Reps)
@10:00
6:00 AMRAP
10 Burpees
10 KBS (1.5/1)
100′ Waiters Carry (50′ R/50′ L)
(counts as 1 rep)
**100′ is down and back on turf
Metcon (AMRAP – Rounds and Reps)
@20:00
6:00 AMRAP
10 Wall Balls (20/14)
10 Box Jumps (24/20)
20 Double Unders (60 Singles)
Metcon (AMRAP – Rounds and Reps)
@30:00
6:00 AMRAP
10 Slam Balls (30/20)
15 Sit Ups
20 Alternating Jumping Lunges