C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
2 Laps Lateral Shuffle
2 Laps Skipping
+
20m Spider Man Lunges
20m Inch Worms
20m Walking RDL
20m Gate Openers
+
10 Squats w. Hip Circle
10 Lateral Steps/side w. Hip Circle
10 Dive Bombers
10 Bird Dogs per side
WOD (Workout of the Day)
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Rest 5:00
Metcon (8 Rounds for time)
Partner WOD
Every 2:00 for 32:00
(Alternate Rounds-8 Per Person)
Row 250
15 Slam Balls (30/20)
Record time for each of your own rounds***
*Alternate Rounds between athletes
* 8 total rounds will be scored
Mobility
2:00 Frog Stretch