03/10/2016

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 – 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

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