C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
+
10 Banded Face Pulls
10 Scap Push Ups
10 Scorpions (per side)
10 DB/KB Z Press (Light)
10 Wall Angels
C2 Mash
Handstand Push-ups
At 0:00
Scaled: 8:00 Coach Led Skill Work on HSPU
RX = 5:00 EMOM 8-10 HSPU
RX+ = 5:00 EMOM 6-10 Strict HSPU
Metcon (AMRAP – Rounds and Reps)
@ 10:00
25:00 AMRAP
2-Person Teams
400m Run
50 Box Jump/Step Downs (24/20)
30 Power Cleans (95/65)
40 Slam Balls (30/20)
30 Hang Power Cleans (95/65)
30 Russian KBS (1.5/1)
30 Squat Cleans (95/65)
(Note: Divide work load as needed)
Mobility
2:00 Ankle/Calf Mobility (per side)