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