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 (Time)
With a running clock….
At 0:00
21-15-9
Dead Lifts (115/75)
Burpee over the bar
****8:00 Time Cap***
@ 10:00
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Metcon (Distance)
@16:00
10:00 partner AMRAP
250 row
Metcon (No Measure)
@30:00
12:00 EMOM
Min 1- 5 slam balls, 5 slam ball burpees
Min 2 – 10 jump squats with slam ball
Min 3 – 10 TTB or v-ups
Mobility
2:00 Calf Smash w/ Lax Ball (per side)
Additional Open-Prep Mobility as needed