C2 – CrossFit
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Partner Burpees
10 Partner Push Ups
10 Partner Sit Ups
x 2
Metcon
Metcon (No Measure)
4 Rounds:
:20 Left Plank
:20 Right Plank
:20 Plank
:20 Hollow Body
:20 Rest
Weightlifting
Back Squat (1 x 10 @ 40%)
Back Squat (1 x 10 @ 50%)
Back Squat (1 x 10 @ 60%)
Metcon
Metcon (No Measure)
No Clock: De-Load Week
Partner
15-12-9-6-3-6-9-12-15
Air squats
Push ups
Pull Ups
Buy Out:
400m run
Partner A does 15 Squats….Partner B does 15 Push Ups…..Partner A does 15 Pull Ups…Partner B does 12 Squats…Partners A does 12 Push Ups….Partner B does 12 Pull Ups…..
Mobility
Foam Roll or Lax Ball Smash T-Spine