C2 – CrossFit
Warm-up
(No Measure)
200m Jog
(No Measure)
“Bring Sally Up”
***Air Squats***
Go up when the song says “bring sally up” and down when the song says “bring sally down”
(No Measure)
“Roxanne”
***Push Ups***
Perform a push up every time you hear the lyric “Roxanne”
WOD (Workout of the Day)
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Metcon (Time)
Max Effort Wall Sit
Rest 2:00
Metcon (Time)
Max Effort Plank Hold
Mobility
Calf Smash w/ Lax Ball
:90 per calf