C2 – CrossFit


Warm-up (No Measure)



Skipping High Knees

Gate Openers

Skipping Gate Openers

Butt Kickers

Side Lunges

Leg Swings Lateral (10 per leg)

Leg Swings Forward/Backward (10 per leg)

Walking Quad


2 Rounds

10 Tempo Squats w/ Hip Circle @ 3211

10 Bird Dogs (per side)

C2 Mash

Metcon (AMRAP – Reps)

With a running clock…

At 0:00

Scaled: 8:00 Coach Led Skill Work on Pull Ups (Kipping)

RX = 5:00 EMOM 8-10 Kipping

RX+ = 5:00 EMOM 6-10 Strict Pull Ups

(If hit 10 easily add weight)

Metcon (Calories)

@ 12:00

20:00 AMRAP

Partner WOD

25 Burpee Box Jumps (24/20)

50 Push Press (75/55)

75 Russian KBS (1.5/1)

AMRAP Cals on Rower

RX+ on AB

(Note: Each athlete completes first 3 stations individually and cannot progress until leading player is done with station)


2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)

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