C2 – CrossFit

Transition Week Day 1

Don’t forget! The C2 Holiday Party is THIS Saturday 12/12 at 6pm!! We hope to see everyone there! Please RSVP on the Facebook invite!


(No Measure)

5 Laps Jogging

3 Laps Lateral Shuffle

1 Lap Skipping


2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps


100 SU or 50 DUs


Metcon (Weight)

8:00 To Est.

Heavy(ish) Sled Push w/ a Partner


Elevator Goblet Squat (4 Every 2:00 for 14:00 (7 Sets))

**Wear Hip Circle


Metcon (AMRAP – Reps)

In Groups of 3:

3 Rounds:

250 Meter Row

AMRAP Burpee Box Jumps (24/20)


AMRAP Burpee Pull-ups
Time domain for Burpee Box Jump/Burpee Pull Ups will be determined by how fast your group rows their 250m.

1 Athlete Rows

1 Athlete Performs Burpee Complex

1 Athlete Rests


Foam Roll or Lax Ball Smash T-Spine

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