C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
2 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Shoulder Reach Throughs
+
1 Lap Strength Axle
Metcon
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Push Press (1 x 10 @ 40%)
Push Press (1 x 8 @ 50%)
Push Press (1 x 6 @ 60%)
Metcon
Metcon (AMRAP – Reps)
Teams of 4
5 Rounds for Reps:
:60 Rowing (for calories)
:60 Russian KBS (1.5/1)
:60 Box Jump/Step Downs (24/20)
:60 Rest
Score total reps for team of 4***
**One teammate following the preceding on the top of each minute.
Mobility
Quad Smash w/ Barbell