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!
Warm-up
(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
Metcon (Weight)
8:00 To Est.
Heavy(ish) Sled Push w/ a Partner
Weightlifting
Elevator Goblet Squat (4 Every 2:00 for 14:00 (7 Sets))
**Wear Hip Circle
Metcon
Metcon (AMRAP – Reps)
In Groups of 3:
3 Rounds:
250 Meter Row
AMRAP Burpee Box Jumps (24/20)
RX+
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
Mobility
Foam Roll or Lax Ball Smash T-Spine