C2 – CrossFit
Warm-up
(No Measure)
3:00
5 Air Squats
5 Scap Push Ups
5 Bird Dogs (per side)
+
20m Gate Openers
20m Knee Pull w/ Toe Touch
20m Walking Quad Stretch
20m Spider Man Lunges
20m Butt Kickers
20m High Knees
20m Skipping Knee Pulls
Gymnastics
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Rear Foot Elevated Split Squat (4 x 6 (1.5/1/.5))
Push Press (3 x 5 @ 60%)
WOD (Workout of the Day)
500m Row (Time)
Max Effort 500m Row
Rest/Walk 5:00
x 2
**Record best time**
Mobility
1:00 Pigeon Stretch (per side)