C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
2 Laps Skipping
+
Lap Skipping Knee Pulls
Lap Skipping Gate Openers
10 Squat Jumps
Lap Broad Jumps
Lap Spider Mans
Lap Inch Worms
+
2 Rounds
10 No Push Ups Burpees
10 Slam Balls
+
2 Laps on Sled (45/25)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Partner
5:00 AMRAP
10 DU or 20 SU
5 HRPU
***Rotate after each round***
WOD (Workout of the Day)
Partner:
Perform as many reps as possible for each movement within the 1:00 time before partner takes over and continues for another minute.
You will rotate through each of the 5 movements 3 times. We will forego the 1 minute rest as you each will rest at each station.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDLHP = Russian KBS (1.5/1)
Mobility
Partner Calf/Hamstring Smash w/ BB