08/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Air Squats w/ :03 Pause

10 Alternating Lunges

10 Bird Dogs (per side)

+

200m Jog

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

Alt. Front Rack Walking Lunges (95/65)

Lateral Hop Over Bar (Over & Back = 1)
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Reps)

7:00 AMRAP

Ascending Ladder

2 Slam Balls

2 Sit Ups

100m Run

4 Slam Balls

4 Sit Ups

100m Run

6..

6..

100..

…Continue increasing reps by 2 each round

RX+

SB = Heavy Goblet Squats (2/1.5)
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 DU or SU

Min 3: 10 Box Jump/Step Downs (24/20)

Mobility

Foot Smash w/ Lax Ball (:90 per foot)

or

Calf Smash w/ Lax Ball (:90 per calf)

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