02/11/2016

C2 – CrossFit

Thursday Mash Warm Up (No Measure)

200m jog

+

1 lap spiderman lunges

1 lap walking quad

1 lap inchworms

+

2 rounds of

10 air squats

10 shoulder reach throughs

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Power Cleans (115/75)

20 Wall Balls (20/14)

30 DU/60 SU

@13:00

Tabata Hand Release Push Ups (AMRAP – Reps)

Score Lowest Round
or

Tabata Hand Stand Pushups (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@20:00

12min EMOM

Min 1: (2 burpees + 4 pull ups)x2

Min 2: 10 Box Jumps

Min 3: 2 laps plate push (45/25)

Mobility

:60 Corpse Stretch

+

roll out as needed

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