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)