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)