06/18/2015

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

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