03/17/2016

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 – Rounds and Reps)

With a running clock….

At 0:00

10:00 AMRAP

20 no push up burpees

400m run

20 box jumps/step downs (24/20)

*score run as 1 rep
@ 14:00

Tabata Hollow Body (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@20:00

10 min EMOM

5 SB Goblet Squat (30/20)

+ 1 Slam Ball burpee

*add 1 slam ball burpee each round

Metcon (Time)

@32:00

3 rounds:

20m plate carry (45/25)

20 weighted alternating OH lunges

20 plate push press

***7:00 Time Cap***

Mobility

2:00 Calf Smash w/ Lax Ball (per side)

Additional Open-Prep Mobility as needed

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