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