C2 – CrossFit
Warm-up
(No Measure)
6:00 Continuous Row/AD – Moderate pace
Metcon
Metcon (No Measure)
8 rounds of:
:20 Air Squat
:10 Rest
[No more than 15 reps per interval]
Rest 1:00
8 rounds of:
:20 KBS (1.5/1)
:10 Rest
[No more than 8 reps per interval]
Rest 1:00
8 rounds of:
:20 Hollow Rocks
:10 Rest
[No more than 8 reps per interval]
Rest 1:00
8 rounds of:
:20 Step Up/Step Downs
:10 Rest
[No more than 8 reps per interval]
Metcon (No Measure)
100m Run
:60 Rest
200m Run
:90 Rest
400m Run
2:00 Rest
800m Run
Mobility
Hamstring Smash w/ Lax Ball :90 Per Leg