C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Cobras (:03 hold at top)
10 Scorpions (per side)
10 Scap Push Ups (:03 hold)
:10 Samson Stretch (per leg)
x 2
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
Clock Starts @ 0:00
3 Rounds:
1:00 Row Sprint (Cals)
:30 Rest
1:00 5 Thrusters (95/65), 5 Burpees
:30 Rest
Sprint 200m
Rest till 6:00 (each round)
Metcon (AMRAP – Reps)
@ 20:00
Tabata Hollow Rocks
***Record Lowest Round
Metcon (Time)
@ 28:00
10 Rounds:
10 Wall Balls (20/14)
10 KBS (1.5/1)
15:00 Time Cap
Metcon (No Measure)
@ 45:00
Tabata Plank
Mobility
:90 Banded Pigeon (Per Leg)