02/25/2016

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

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»