C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
:30 Hand Stand Hold or Plank Hold
C2 Mash
Metcon (No Measure)
With a running clock
@ 0:00
Kipping Practice
9:00 Alt EMOM
Min 1: :30 Hollow Rocks
Min 2: :30 Super Man
Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)
Metcon (AMRAP – Rounds and Reps)
@ 15:00
20:00 Partner AMRAP
10 Russian KBS (1.5/1)
10 Burpees to a Plate
10 Box Jumps (24/20)
(Note: One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible; Athletes pick up where other athlete leaves off; Runs do not count for reps)
(Note: Each run = 1 Full Round)
(Note: Divide work as needed)
Mobility
2:00 Russian Baby Maker