C2 – CrossFit


(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


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…..


:90 Banded Pigeon Stretch (per leg)

Previous Post:


Next Post: