C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m
+
4 Laps Skipping
4 Laps Lateral Shuffle
+
:90 Air Squats
:30 Rest
:90 Mountain Climbers
:30 Rest
x 2
Gymnastics
Hollow Rocks (Tabata)
Weightlifting
Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 80%)
WOD (Workout of the Day)
Metcon (Calories)
Every minute, on the minute, for 15 minutes:
Minute 1: 8-10 Burpee BJ (24/20)
Minute 2: :30 Row for Cal
(start the row at :15 finish @ :45)
Minute 3: 6-8 Strict Pull-Ups
***Score total cals only****
Mobility
:90 Hip Smash w/ Lax Ball (Per Side)