C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
+
20m Frankensteins
20m Walking Quad Stretch
20m Inch Worms
+
4:00 “Deck of Cards”
Diamonds = Burpees
Spades = Air Squats
Hearts = Push Ups
Clubs = Slam Balls
WOD (Workout of the Day)
Metcon (Time)
@0:00
For time
21-15-9
DL (95/65)
Burpee over the bar
Metcon (AMRAP – Reps)
@12:00
Tabata Hollow Rocks
Metcon (No Measure)
@18:00
18:00 EMOM
Min 1- 10 Mountain Climbers (R/L=1)
Min 2- 2 Wall Walks (5 HSPU) + 5 Strict T2B or V-Ups
Min 3- 10 Alt. Lunges + 10 Air Squats
Metcon (Time)
@ 40:00
For time:
5-4-3-2-1
Pull ups or Ring pulls
Jumping Squats w/ SB
Mobility
2:00 Childs Pose