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