C2 – CrossFit
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle
10 Spider Man Lunges per side
10 Bird Dogs per side
x 2
+
:30 Partner OH Box Mobility
:30 Rest
x 2
C2 Mash
Metcon (AMRAP – Reps)
At 0:00
6:00 AMRAP
2, 4, 6, 8…
Shoulder to OH (115/75)
HRPU
**Bar comes from ground
RX+
(135/95)
HRPU = HSPU
Metcon (AMRAP – Reps)
At 8:00
Tabata Strict K2E
(Scaled – Hanging Knee Raises)
Score Lowest Round
Metcon (AMRAP – Reps)
At 15:00
6:00 AMRAP
2, 4, 6, 8…
DL (135/95)
Burpee Over the Bar
RX+
(185/135)
At 23:00
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Metcon (AMRAP – Reps)
At 30:00
6:00 AMRAP
5, 10, 15, 20…
Box Jump (24/20)
50m Run
**Count each 50m as 1 rep
Mobility
2:00 Olympic Wall Squat Therapy
+
:90 per leg quad smash with barbell