C2 – CrossFit
Warm-up
(No Measure)
100m Jog
+
20m Butt Kickers
20m Skipping High Knee Pulls
20m Lateral Shuffle
20m Spider Man Lunges
+
10 Air Squats
10 Primal Pass Throughs
:30 Childs Pose
10 Scap Push Ups
WOD (Workout of the Day)
Metcon (Time)
Clock Starts @ 0:00
12-9-6-3 reps of:
Burpee Box Jump/Step Downs (24/20)
Power Clean (95/65)
200m Run after each round
***12:00 Time Cap
Metcon (Time)
@ 18:00
9-6-3-6-9
Shoulder to Overhead (95/65)
Toes to bar/V-Ups
***10:00 Time Cap
Metcon (AMRAP – Reps)
@ 32:00
Tabata Hollow Rocks
Metcon (Time)
@ 40:00
30 Goblet Squats (1.5/1)
10 Hand Release Push Ups
20 Goblet Squats (1.5/1)
15 Hand Release Push Ups
10 Goblet Squats (1.5/1)
20 Hand Release Push Ups
10:00 Time Cap***
Mobility
:90 Banded Pigeon (Per Leg)