C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Spider Mans
1 Lap Gate Openers
1 Lap Karaoke
1 Lap Skipping Knee Pulls
+
2 Rounds
10 Air Squats
10 Scap Push Ups
2 Wall Walks
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
30:00 EMOM
Min 1- :40 sec max goblet squats (1.5/1)
Min 2- 100m sprint
Min 3- :40 max sit ups
Min 4- 6 burpee box jumps (24/20)
Min 5- :40 sec max Singles (RX+ DU)
Score totals for Min 1, Min 3 + Min 5 for entire EMOM
Mobility
Couch Stretch
:90 per leg