03/24/2016

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 (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

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»