C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
6:00 Ring Around the Rosey
Athlete in middle of circle holds plate pinch (35/25) as long as possible. Group around athlete holds squat and passes 20# WB around until athlete drops plates
Gymnastics
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Conditioning
Metcon (AMRAP – Rounds and Reps)
5:00 Partner Relay
Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. Partner 1 does 6 V-Ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to crab walk all the way across the gym upon completion of the V-Ups to tag in their partner.
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
20:00 Partner WOD
400m Run
30 Slam Balls
20 Alt. Mountain Climbers
Alt. movements
Partner A Completes Run….partner B completes SB….Partner A completes Mtn Clmbs….Partner B runs….
Mobility
2:00 Ql/Psoas Smash with Lax Ball