C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
+
20m Skipping
20m Skipping High Knee
20m Butt Kickers
20m Lateral Shuffle
+
10 Squat Jumps
10 Push Ups
10 Rocking Sumo Squats
10 Bow and Bends
WOD (Workout of the Day)
Deadlift (Use to Find 60% for WOD 1)
***Do not score here***
Metcon (AMRAP – Reps)
@0:00
10 minute AMRAP
Ladder… Increase by 3 reps each round
3 box jump step downs
3 deadlifts
6 box jump step downs
6 deadlifts…
(DL @ 60%)
Metcon (AMRAP – Reps)
@14:00
Tabata hollow body
Score lowest round
Metcon (No Measure)
@20:00
18 minute 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
Metcon (AMRAP – Reps)
@40:00
2 min AMRAP
Max flutter kicks (r/l = 1)
Mobility
2:00 T-Spine Roll Out
or
2:00 T-Spine Smash w/ Lax Balls