01/28/2016

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

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