C2 – CrossFit
Warm-up
200m Jog
+
2 Rounds
5 Thoracic Ext Rotations/ Side
5 Yoga Push Ups
5 (Small Plate) Y/T/I Raises + :10 Static Hold (after 5th of each movement)
+
200m Jog
C2 Mash
With a running clock…
@ 0:00
2 Rounds
:30 DB/KB Press (Light) Immediately into…
:30 DB/KB Crucifix Hold
:30 Rest
:30 FW Immediately into…
:30 DB/KB OH Walk
:30 Rest
@ 12:00
3 Rounds
:30 Straight Body Crunches
:30 Flutter Kicks
:30 Seated Alt Leg Lifts
:30 Rest/Walk
@ 20:00
Partner AMRAP
3:00 @ each station (:60 Rest Between Stations)
Station 1: Row (Cals) (Must switch every 10 strokes)
Station 2: Slam Balls (30/20) (Must switch every 10 reps)
Station 3: Walking Lunges (Must switch every 10 reps)
@ 32:00
200m Walk to Cool Down
@ 35:00
5:00 Coach led Mobility