07/30/2015

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

Deadlifts (135/95)

V-Ups

200m Run

RX+

V-Ups = T2B
Then…

@ 10:00

Tabata Flutter Kicks (Time)

(R/L=1)

Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

2 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run

4 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run

6 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run….

**Continue increasing by 2 sit ups each round until 7:00

**Must re-start double/single unders if not UB
Then…

@ 26:00

Tabata Hand Release Push Ups (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (No Measure)

10:00 EMOM

Even – 10 Slam Balls (30/20)

Odd – 10 Alt Jumping Lunges (per leg)

Mobility

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

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