C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Reverse Lunges
20m Spider Mans
20m Gate Openers
20m Walking RDL
20m Walking Quad
20m Butt Kickers
20m Skipping High Knee Pull
+
10 Bird Dogs (per side)
10 Dive Bombers
10 Shoulder Reach Throughs (per side)
WOD (Workout of the Day)
Metcon (4 Rounds for reps)
Starting at 0:00
6:00 AMRAP:
10 Pull Ups
15 Push Press (115/75) (From the Ground)
20 KBS (1.5/1)
At 10:00:
6:00 AMRAP:
Row 1000 Meters
Max Reps of Burpees Over the Erg
At 20:00
6:00 AMRAP:
Run 800 Meters
20 T2B or Hanging Knee Raises
Max Reps of Air Squats
At 30:00
Tabata Hollow Rocks
Mobility
2:00 Corpse Stretch