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)