11/05/2015

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

Metcon (Time)

@0:00

21-15-9

Wall Balls (20/14) (RX+ 30/20)

Box Jumps (24/20) (RX+ 30/24)

200m Run

(Score: Time)

Metcon (AMRAP – Reps)

@10:00

Tabata Sit Ups

(Score Lowest Round)

Metcon (Time)

@15:00

21-15-9

KBS (1.5/1) (RX+ American 2/1.5)

HRPU (RX+ HSPU)

200m Run

(Score: time)

Metcon (AMRAP – Reps)

@25:00

10 minute EMOM

Minute 1: :30 Row/AD for Calories

Minute 2: :30 Max Single or Double Unders

Score: Lowest Combined Rounds

Mobility

2:00 QL Smash w/ Lax Ball

(Per Side)

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