08/06/2015

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

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)

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