C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
+
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 (AMRAP – Rounds and Reps)
@0:00
10:00 AMRAP
20 no push up burpees
400m run
20 box jumps/step downs (24/20)
Metcon (No Measure)
@14:00
Tabata hollow body
Metcon (No Measure)
@20:00
10 min EMOM
5 wall balls (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 OH lunges
20 plate push press
***7:00 Time Cap***
Metcon (AMRAP – Reps)
@40:00
2 min AMRAP
Max effort flutter kicks (r/l = 1)
Mobility
2:00 Corpse Stretch