C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m
+
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 (Time)
@ 12:00
4 RFT
200m Run
10 Tuck Jumps
(Note: Time Cap 6:00
Metcon (Time)
@ 20:00
10-1
Sit Ups
Supermans
(Note: Time Cap 6:00)
Metcon (Time)
@ 28:00
21-15-9
Jumping Lunges
HRPU
(Note: Time Cap 6:00)
Mobility
2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)