02/06/2016

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

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