C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Waking Lunges w/ Rotation
20m Walking Quad Stretch
20m Walking RDL
20m Gate Openers
20m Spider Man Lunges
+
10 Air Squat w/ Hip Circle
10 Scap Push Ups
10 PVC Pass Throughs
10 Single Leg Bridge Drills
10 Bird Dogs
x 2
Conditioning
Metcon (No Measure)
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
WOD (Workout of the Day)
Metcon (No Measure)
Partner 30:00 AMRAP @ Aerobic Pace
400 Meter Run
30 KBS (1.5/1)
20 Box Step Up and Overs (24/20)
Team members will alternate tasks, with only one member working at any one time.
Partner A will run 400 meter
Partner B will perform 30 KBS
Partner A will perform 20 Box Step Up Partner B will run 400 meters…..
Mobility
:90 Banded Pigeon Stretch (per leg)