08/20/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 Cat/Cows

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

Goblet Squats (1.5/1)

KBS (RX+ = Alt. KB Snatch)

100m Suitcase Carry
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 Alt. Jumping Lunges

15 Burpee to Plate

10 OH Plate Press (45/25)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (AMRAP – Reps)

12:00 Alt. EMOM

Min 1: 8-10 Pull Ups

Min 2: :30 Plank Hold

Min 3: :30 Mountain Climbers

Mobility

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

or

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

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