C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Skipping
20m Backwards Run
20m Karaoke
20m Broad Jump
+
10 Squats
10 Squats w. :03 Pause
10 Bow and Bends
10 Squat Jumps
C2 Mash
Metcon (Time)
Starting at 0:00
21-15-9
Box Jump/Step Downs (24/20)
Pull ups
100 m run after each round
Metcon (Time)
Starting at 10:00
21-15-9
Alternating Walking lunges
Toes to Bar
100 m run after each round
Metcon (Time)
Starting at 20:00
21-15-9
Wall Balls
Burpees
100m run after each round
Metcon (AMRAP – Reps)
Starting at 30:00
2:00 Max Effort Single Unders
RX+
Dubs
Mobility
2:00 Corpse Stretch