10/09/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Monster Walk Forward/Backward

Lap Monster Walk Left/Right

+

10 Air Squats (w/ Hip Circle)

10 Plank Push Ups

10 Single Leg Cook Drill (5 per leg)

10 Hamstring Curls (on WB)

10 Shoulder Reach Throughs (per side)

CNS Primer

5:00 Partner AMRAP

50m Sprint

5 Wall Balls (20.14) (RX+ 30/20)

(Rotate after each round)

Metcon (Calories)

3-Person

18:00 Alt EMOM

Min 1: 12 Slam Balls (30/20)

Min 2: :45 ME Row for Cals (RX+ AB)

Min 3: Rest/Walk

(Note: Score total cals collected for the team)

Metcon (AMRAP – Rounds and Reps)

Every 2:00 for 12:00 (6 Sets)

:90 AMRAP

5 HRPU (RX+ HSPU)

10 Box Step Ups (24/20) (RX+ Jumps)

15 Russian KBS (1.5/1) (RX+ American KBS 2/1.5)

20 DU (60 Singles)

:30 Rest/Walk

(Note: Pick up each round where you left off the previous round)

Mobility

Coaches Choice

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