C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
+
20m Spider Man Lunges
20m Inch Worms
+
4:00 “Deck of Cards”
Diamonds = Slam Balls
Spades = Pull Ups/Ring Pulls
Hearts = Push Ups
Clubs = V-Ups
WOD (Workout of the Day)
Metcon (Time)
@0:00
For time
9-15-21
Push Press (95/65)
Step Ups (24/20)
Bar Starts on Ground
Metcon (AMRAP – Reps)
@12:00
Tabata Hollow Body Hold
Metcon (AMRAP – Rounds and Reps)
@18:00
10:00 AMRAP @80%
20 Weighted Walking Lunge Steps (45/25)
:30 Front Leaning Rest
10 No Push Up Burpees
Metcon (AMRAP – Reps)
@ 32:00
14:00 EMOM
E – 10 Goblet Squats + 5 KBS (1.5/1)
O – 2 Wall Walk or 5 HSPU + 10 HRPU
Mobility
2:00 Banded Hamstring Pull