C2 – CrossFit
(No Measure)
200m Jog
+
1 lap Spiderman Lunges
1 lap Walking Quad
1 lap Inch Worm
+
2 rounds
10 air squats
10 scap push ups
10 shoulder reach throughs
Metcon (AMRAP – Reps)
Fight Gone Bad Tabata
Tabata Wall Balls (20/14)
Rest 1 minute
Tabata KBS (1.5/1)
Rest 1 minute
Tabata Box Jumps (24/20)
Rest 1 minute
Tabata Push Press (45/35)
**Score Lowest Rounds and Total**
Metcon (AMRAP – Reps)
Rest 5 minutes and then:
12 minute EMOM
min 1 – 40 sec row for calories
min 2 – 100m sprint
min 3 – 40 sec max SU (RX+ DU)
**Score total calories + total jump rope
Metcon (No Measure)
Mobility
Couch Stretch
:90 per side