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)