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 – Reps)
With a running clock….
At 0:00
For time:
20 HRPU
20 hollow Rocks
15 HRPU
15 hollow rocks
10 HRPU
10 hollow rocks
5 HRPU
5 hollow rocks
(RX+ HSPU)
***8:00 Time Cap***
@10:00
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Metcon (5 Rounds for reps)
@16:00
5 rounds…
2:00 AMRAP
200m run
Max Box Jumps (24/20)
Rest 2:00 between rounds.
Mobility
2:00 Calf Smash w/ Lax Ball (per side)
Additional Open-Prep Mobility as needed