C2 – CrossFit
Conditioning
Metcon (AMRAP – Reps)
With a partner; one athlete works at a time
@0:00
Pre-game
2 minutes max air squats
Rest :30
2 minutes max pull ups (2 ring rows= 1 rep)
Rest :30
2 minutes max DU (2 SU= 1 rep)
Metcon (AMRAP – Rounds and Reps)
@10:00
“First Half”
10 minute AMRAP
40 wall balls (20/14)
30 T2B (scale: 60 sit ups; 2 sit ups = 1 rep)
20 HSPU (scale: 40 HRPU; 2 HRPU= 1 rep)
10 burpee box jumps (24/20)
@23:00
“Half-time”
Tabata Hollow Body Hold (no score)
*both athletes complete Half time work
Metcon (AMRAP – Reps)
@30:00
“Second Half”
12 minute Alt EMOM
At the top of each minute, complete 5 Burpees then work until the top of the next minute on the following:
Min 1- max KBS (1.5/1)
Min 2- max goblet squats to a wall ball (1.5/1)
*One person working, one person resting