05/19/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

Lap Walking Quad

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

+

2 Rounds

10 Lateral Hops over Hurdle

10 Jumping Lunges (5 per side)

50 DU or 100 Singles

C2 Mash

Metcon (AMRAP – Reps)

Partner

With a running clock…

@0:00

Partner

25:00 AMRAP:

100 Box Jumps (24/20)

80 Russian KB Swings (1.5/1)

60 Burpees

40 Wall Balls (20/14)

20 C2B Pull-ups or 25 Ring Pulls/Jumping PU

40 Wall Balls (20/14)

60 Burpees

80 Russian KB Swings (1.5/1)

100 Box Jumps (24/20)

Metcon (No Measure)

@30:00

6:00 Alt. EMOM

Min 1: 15-20 Hollow Rocks (or :30 Hollow Body Hold)

Min 2: 15-20 Super Mans (or :20 Super Man Hold)

Mobility

2:00 Shoulder Smash w/ Barbell (per shoulder)

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