02/04/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

C2 Mash

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Alt OH walking Lunges (45/25)

10 burpees to plate

10 pull ups/20 ring rows

Metcon (AMRAP – Reps)

@13:00

Tabata Double Unders (RX+)

Tabata Single Unders (RX)

*Score lowest round

Metcon (AMRAP – Reps)

18 minute EMOM

Min 1: :45 max KBS (1.5/1)

Min 2: 10 Box Jumps (24/20) (RX+ 30/24)

Min 3: 12 HRPU

(RX+ KB Snatch)

(RX+ 30/24)

(RX+ 10 HSPU)

Score: total KBS/KBSnatch

Mobility

2 minute Corpse Stretch

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