07/23/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 PVC Pass Throughs

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

PC (95/65)

HRPU

RX+

HRPU = HSPU
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 Goblet Squats (1.5/1)

15 Russian KBS

10 Burpees

RX+

(2/1.5)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (No Measure)

10:00 EMOM

Even – 10 Box Jump/Step Downs

Odd – 100m Sprint

Mobility

Foot Smash w/ Lax Ball (:90 per foot)

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