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
Front Squat (95/65)
Bar Facing Burpees
Then…
@ 10:00
Tabata Mountain Climbers (AMRAP – Reps)
(R/L = 1)
Score Lowest Round
Then…
@ 16:00
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
20 WB (20/14)
15 Burpees
10 Box Jumps (24/20)
Then…
@ 26:00
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Then…
@ 32:00
Metcon (AMRAP – Reps)
12:00 Alt. EMOM
Min 1: :30 Row (Cals)
Min 2: :30 Slam Balls
Min 3: :30 Plank Hold
Mobility
Foot Smash w/ Lax Ball (:90 per foot)