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 (AMRAP – Rounds and Reps)
With a running clock….
@0:00
10:00 AMRAP
Ladder… Increase by 3 reps each round
3 box jump step downs
3 deadlifts
6 box jump step downs
6 deadlifts…
(DL @ 50% of 1RM)
@14:00
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Metcon (No Measure)
@20:00
18:00 EMOM
Min 1- 10 wall balls (20/14)
Min 2- 15 kbs (1.5/1)
Min 3- 5 pulls ups (10 ring rows)+ 5 burpees
Mobility
2:00 Calf Smash w/ Lax Ball (per side)
Additional Open-Prep Mobility as needed