C2 – CrossFit
Warm-up
Rowling (No Measure)
To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m
5 Rounds Each
Note:
Complete 5 Inch Worms + 5 Squat Jumps between each round
Every M off 100 athletes must complete 1 burpee
Conditioning
Metcon (No Measure)
Every 4:00 for 28:00
Alternating Rounds:
250m Row
15 KBS (1.5/1)
10 Alt. SA KB Press
&
400m Run
12 Box Jump Overs (24/20)
Mobility
2:00/shoulder Barbell Smash