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 (Time)
@ 10:00
Partner For Time:
500m Row
50 DU (100 Singles)
40 Sit Ups
30 Squat Cleans (95/65)
500m Row
50 HRPU
40 Russian KBS (1.5/1)
30 Box Jumps (24/20)
500m Row
50 Burpees
40 Pull Ups
30 Goblet Squats (1.5/1)
500m Row
50 DU (100 Singles)
40 Sit Ups
30 Squat Cleans (95/65)
(Note: Split work as needed)
(20:00 Time Cap)
Metcon (No Measure)
@ 32:00
Tabata Front Leaning Rest
RX+
(On Rings or Feet Elevated)
Mobility
2:00 Ankle/Calf Mobility (per side)