C2 – CrossFit
Warm-up
(No Measure)
200m
+
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 (Time)
@0:00
21-15-9
Dead Lifts (115/75)
Burpee over the bar
****8:00 Time Cap***
Metcon (AMRAP – Reps)
@10:00
Tabata sit ups
Score lowest round
Metcon (Calories)
@16:00
10:00 partner AMRAP
250 row
Metcon (No Measure)
@30:00
12 min 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 Shoulder Smash w/ Barbell