C2 – CrossFit
Warm-up
(No Measure)
200m Run
+
1 lap
Spiderman Lunges
Inch Warms
+
2 rounds
10 air squats with :03 pause
10 scap push ups
10 shoulder reach throughs
Conditioning
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
Mobility
2:00 QL Smash w/ Lax Ball
(Per Side)