02/18/2016

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

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

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