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