07/21/2016

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

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