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
C2 Mash
Metcon (No Measure)
With a running clock
@ 0:00
Kipping Practice
9:00 Alt EMOM
Min 1: :30 Hollow Rocks
Min 2: :30 Super Man
Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)
Metcon (Time)
@ 12:00
Partner For Time
50 Thrusters (75/55)
40 Pull Ups (80 Ring Pulls/Jumping PU)
30 Russian KBS (1.5/1)
20 Hanging Knee Raises
10 HRPU
(Note: 12:00 Time Cap)
RX+
Thrusters = (95/65)
KBS = (2/1.5)
HKR = T2B
HRPU = HSPU
(Note: Divide work as needed)
Metcon (AMRAP – Rounds and Reps)
@ 27:00
7:00 Partner AMRAP
3 G20 (75/55)
3 Lateral Burpee over Bar
RX+
G20 = (95/65)
Bar Facing Burpees
(Note: Alt each round)
Mobility
2:00 Russian Baby Maker