05/12/2016

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:

100 Wall Balls (20/14)

90 Sit Ups

70 Box Jumps

60 DU

50 Pull Ups

40 Walking Lunges

30 Push Press (95/65)

20 HRPU

10 Front Squat (95/65)

(Note: 18:00 Time Cap)

(Note: Divide work as needed)
@ 32:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Mobility

2:00 Ankle/Calf Mobility (per side)

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