C2 – CrossFit
Re-Test of Week 1
***Compare to 7/23/2015
Warm-up
(No Measure)
200m Jog
+
2 Rounds
6 Air Squats w/ :03 Pause
6 PVC Pass Throughs
6 Bird Dogs (per side)
6 Squat Jumps
6 Bow & Bends
C2 Mash
Metcon (Time)
With running clock….
@ 0:00
21-15-9
PC (95/65)
HRPU
RX+
HRPU = HSPU
Then…
@ 10:00
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Then…
@ 16:00
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
20 Goblet Squats (1.5/1)
15 Russian KBS
10 Burpees
RX+
(2/1.5)
Then…
@ 26:00
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Then…
@ 32:00
Metcon (No Measure)
10:00 EMOM
Even – 10 Box Jump/Step Downs
Odd – 100m Sprint
Mobility
Foot Smash w/ Lax Ball (:90 per foot)