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)