C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
2 Laps Skipping
+
Lap Skipping Knee Pulls
Lap Skipping Gate Openers
10 Squat Jumps
Lap Broad Jumps
Lap Spider Mans
Lap Inch Worms
+
1 Round
10 No Push Ups Burpees
10 Slam Balls
8 Hawaiian Squats (per leg)
Lap on Sled (45/25)
Conditioning
Metcon (AMRAP – Reps)
10:00 Partner Alt EMOM
10 DL (135/95)
Max Box Jump/Step Downs
Partner 1 completes 0:00-1:00
Partner 2 completes 1:00-2:00
Partner 1 completes 2:00-3:00
Partner 2 completes 3:00-4:00….
WOD (Workout of the Day)
Metcon (Time)
20:00 Partner AMRAP
400 SU
100 Wall Balls (20 /14)
100 Sit Ups
100 KBS
100 HRPU
RX+
SU = 200 DU
WB = (30/20)
SU = T2B
KBS = American
HRPU = HSPU
Only one athlete can be working at a time.
Mobility
Partner Calf/Hamstring Smash w/ BB