C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
+
20m Walking Lunges
20m Butt Kickers
+
4:00 “Deck of Cards”
Diamonds = Air Squats
Spades = Mountain Climbers (R/L = 1)
Hearts = Scap Push Ups
Clubs = Burpees
WOD (Workout of the Day)
Metcon (Time)
@0:00
For time
21-15-9
Hang Power Clean (95/65)
Lateral Hop Over Bar
Metcon (AMRAP – Reps)
@12:00
Tabata sit ups
Metcon (No Measure)
@18:00
10:00 EMOM
5 Pull Ups/Ring Pulls
10 HRPU
15 Squats
Metcon (AMRAP – Reps)
@32:00
1:00 Max KBS (1.5/1)
1:00 Rest
1:00 Max Slam Balls (30/20)
1:00 Rest
x 3
Mobility
2:00 Frog Stretch