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)