C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Lateral Shuffle
2 Lap Skipping
+
1 Lap Walking Lunges w/ rotation
1 Lap Skipping Knee Pulls
1 Lap Inch Worms
+
1 Round
50 DU (100 Singles)
10 No Push Up Burpees
10 Squat Jumps
10 Shoulder Reach Throughs
50 DU (100 Singles)
Conditioning
Metcon (No Measure)
30:00 EMOM
Min 1: 100m Sprint
Min 2: 12 K2E (RX+ T2B)
Min 3: 50m Waiters Carry (1.5/1)
Min4: 50 SU + 5 ring rows
(RX+ 30 DU+ 5 pull ups)
Min 5: 5 burpee box jumps + 6 DL (135/95)
Mobility
2:00 Banded Spider Mans
(1:00 per leg)
+
6-8 Hawaiian Squats (per leg)