C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Karaoke
Lap Gate Openers
Lap Frankenstein’s W/ Toe Touch
Lap Walking Quad Stretch
Lap Reverse Lunges w/ Rotation
+
:60 Childs Pose
+
:60 Partner Assisted OH Stretch on Box
Core Training
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Weightlifting
Thruster (Every 2:00 for 8:00 (4 Sets) @ 75%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
With a running clock…
@ 0:00
5:00 AMRAP
5 HRPU
10 Push Press (75/55)
15 Air Squats
Then….@ 10:00
1K Row (Time)
Mobility
2:00 QL Smash w/ Lax Ball