C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
+
20m Walking Lunges
20m Butt Kickers
+
4:00 “Deck of Cards”
Diamonds = Air Squats
Spades = Mountain Climbers (R/L = 1)
Hearts = Scap Push Ups
Clubs = Burpees
WOD (Workout of the Day)
Metcon (Time)
@0:00
For time
21-15-9
Hang Power Clean (75/55)
KBS (1.5/1)
Metcon (AMRAP – Reps)
@12:00
Tabata Planks
Metcon (No Measure)
@18:00
10:00 EMOM
E – 10-15 Wall Balls (20/14)
O – 10-15 Slam Balls (30/20)
Metcon (AMRAP – Reps)
@ 32:00
8:00 AMRAP
20 Hand Release Push Ups
20 Squat Jumps
20 V Ups
Mobility
2:00 Russian Baby Maker Hold