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
5 Pull ups* (RX+ CTB)
10 HRPU (RX+ HSPU)
15 Goblet Squats (1.5/1) (RX+ 2/1.5)
*2 ring rows or 2 jumping pull ups = 1 pull up
Metcon (AMRAP – Reps)
@13:00
Tabata Mountain Climbers (R/L=1)
(Score lowest round)
Metcon (No Measure)
@20:00
12min EMOM
Min 1: 100m sprint
Min 2: (2 burpees + 4 T2B)x2 (scale V-ups)
Min 3: 15 unbroken wall balls (20/14)
Mobility
2:00 corpse stretch