C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
(rotate each lap in/out)
+
2 Laps Karaoke
2 Laps Butt Kickers
2 Laps Spider Man Lunges
2 Laps Walking Quad Stretch
+
3:00 @ moderate pace
6 Alt. Bird Dogs
6 Hip Circle Squats
6 Alt. Scorpions
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
Partner WOD
400 Meter Run
30 Wall Balls (20/14)
20 Alt. Russian Step Ups
Alternate movements:
Partner A will run 400 meters…
Partner B will do 30 WBs…
Partner A will do 20 Russian Step Ups…
Partner B will run 400 meters…
Mobility
:90 Banded OH Distraction (per arm)