C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m High Knee Pulls
20m Spider Man Lunge
20m Inch Worm
20m Butt Kickers
+
10 Lateral Leg Swings (per side)
10 Front Leg Swings (per side)
Gymnastics
Weighted Dips (3 x 3-4 (Add 5-10#))
Weightlifting
Back Squat (3 x 3 @ 95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP @ 80%
Buy In: 400m Run
In Remaining Time:
5 Box Jumps (24/20)
10 Burpees
20 Air Squats
RX+
400 = 800
Mobility
2:00 Corpse Stretch