C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
:30 Aqua Mans
:30 Plank
:30 Bird Dogs
:30 Plank
:30 Bow and Bends
:30 Plank
:30 Childs Pose
x 2
Core Training
Tabata Hollow Body (Static Hold) (No Measure)
Weightlifting
Push Press (1 x 10 @ 40%)
Push Press (1 x 10 @ 50%)
Push Press (1 x 10 @ 60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 EMOM
50m FW (1.5/1)
2 Burpees
***Add 2 burpees each minute until unable to complete full round assigned in that minute….
Min 1 50m FW + 2 Burpees
Min 2 50m FW + 4 Burpees
Min 3 50m FW + 6 Buprees….
Immediately upon elimination from this WOD move right into….
Metcon (AMRAP – Reps)
2:00 Max Effort KBS (1.5/1)
Mobility
2:00 Corpse Stretch