03/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

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)

Metcon (Time)

@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***

Metcon (AMRAP – Reps)

@10:00

Tabata sit ups

Score lowest round

Metcon (AMRAP – Reps)

@16:00

5 rounds…

2 minute AMRAP

200m run

Max wall balls

Rest 2 minutes between rounds.

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max effort

Knees to Elbows

Mobility

2:00 T-Spine Roll Out

or

2:00 T-Spine Smash w/ Lax Balls

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