C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Spider Mans
1 Lap Gate Openers
1 Lap Skipping Knee Pulls
+
2 Rounds
10 scap push ups
10 shoulder reach throughs
2 Wall Walks
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
30:00EMOM
Min 1: 8 ring rows + 5 V-ups
(RX+ 5 Pull Ups + 5 T2B)
Min 2- :40 Max Single Unders
(RX+ Double Unders)
Min 3- 5 DL (135/95) + 5 Burpees Over Bar
Min 4- :40 Max Sit Ups
Min 5- 20 Alternating Jumping Lunges
(RX+ Weighted Jumping Lunges 30/20)
Score totals for Min 2 + Min 4 for entire EMOM
Metcon (No Measure)
Mobility
:60 Couch Stretch Per Leg