C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Lateral Shuffle
2 Lap Skipping
+
1 Lap Walking Lunges w/ rotation
1 Lap Skipping Knee Pulls
1 Lap Inch Worms
+
1 Round
50 DU (100 Singles)
10 No Push Up Burpees
10 Squat Jumps
10 Shoulder Reach Throughs
50 DU (100 Singles)
Conditioning
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
Mobility
2:00 Banded Spider Mans
(1:00 per leg)
+
6-8 Hawaiian Squats (per leg)