03/03/2016

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 (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

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