C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
:30 Hand Stand Hold or Plank Hold
Conditioning
Metcon (AMRAP – Rounds and Reps)
With a running clock…
@ 0:00
8:00 Partner AMRAP
10 Wall Balls (20/14)
10 Burpees
10 Russian Step Ups (5/Leg) (24/20)
(Note: Alt movements)
Metcon (AMRAP – Reps)
@ 12:00
15:00 Partner AMRAP
50 Mountain Climbers (R/L = 1)
40 Air Squats
30 Lateral Hops Hurdle (or barbell) (R/L = 1)
20 Pull Ups (40 Jumping PU or Ring Pulls)
10 Shuttle Runs (25m-50m-25m = 1)
Max Farmers Walk (2/1.5) in remaining time
(Note: Each Partner completes assigned reps before moving on to next station)
Metcon (AMRAP – Reps)
@ 32:00
2:00 Max 4-Count Flutter Kicks
(Note: R/L/R/L = 1)