05/28/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

5:00 @ Moderate Pace

10 Squats

10 Scap Push Ups

10 Shoulder Reach Throughs (per side)

10 Cobras

C2 Mash

Metcon (AMRAP – Rounds and Reps)

At the 0:00

5:00 AMRAP

7 Squat Cleans (95/65)

7 Pull-ups

Metcon (AMRAP – Rounds and Reps)

At the 10:00

5:00 AMRAP

5 Power Cleans (95/65)

5 HSPU or HRPU

Metcon (AMRAP – Rounds and Reps)

At the 20:00

5:00 AMRAP

AMRAP 5 minutes of:

10 Calorie Row

10 Lateral Hops over 12″ Hurdle

Metcon (AMRAP – Rounds and Reps)

At the 30:00

5:00 AMRAP

10 Slam Balls (30/20)

10 Alt. Mtn Climbers (R/L = 1)

Mobility

2:00 Quad Smash w/ Barbell (each leg)

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