C2 – CrossFit
Warm-up
(No Measure)
100m Jog
100m Skip
10m Backwards
+
2 Rounds:
10 Scap Push Ups
10 Scorpions (5/side)
10 Cat/Cows
10 Bow/Bends
+
5:00 Guys vs Girls
Hot Potato Wall Ball Style
(Most rotations wins!!)
(Losing team has a surprise penalty….)
Metcon
Metcon (AMRAP – Reps)
Tabata Hanging Knee Raises
RX+
Tabata T2B
**Scaled
Tabata Supine Knee to Elbow
Weightlifting
Tempo Squat @ 23X1
**Wear Hip Circle for All Reps**
Back Squat (1 x 10 @ 40%)
Back Squat (1 x 8 @ 50%)
Back Squat (1 x 6 @ 60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
14:00 Partner AMRAP
7 Russian KBS (1.5/1)
7 Burpees to a Plate
50m SA Waiters Carry (25m R/25m L)
Rotate after each movement***
Mobility
Foam Roll or Lax Ball Smash T-Spine