11/12/2015

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

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