C2 – CrossFit


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)


2:00 Russian Baby Maker

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