C2 – CrossFit


(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


2:00 Corpse Stretch

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