C2 – CrossFit
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
C2 Mash
Metcon (Time)
With a running clock….
Partner WODs:
Starting at 0:00
Buy in: 800m run or 1k row
(Rest dictated by how fast you go)
Starting at 6:00
21-15-9
HRPU (RX+ HSPU)
Jump Squats
Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats
Metcon (AMRAP – Reps)
Starting at 14:00
10 minute EMOM
(partners alternate working minutes)
10 OH weighted lunges (45/25) (R/L = 1) then….
max burpees on plate
(Only score Burpees)
Starting at 26:00
(Both partners working)
Tabata Mountain Climbers (AMRAP – Reps)
(R/L = 1)
Score Lowest Round
Tabata T2B (AMRAP – Reps)
V-Ups for Scaled
Mobility
2:00 Calf Smash w/ Lax Ball (per side)
Additional Open-Prep Mobility as needed