C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Reverse Lunges
20m Gate Openers
20m Knee Pull Into Toe Touch
20m Walking Quad Stretch
20m Inch Worms
+
3:00
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Shoulder Reach Throughs
5 Dive Bombers
+
:30 Childs Pose
:15 Rest
x 2
Weightlifting
Front Squat (4 x 2 @ 80%)
Gymnastics
Metcon (2 Rounds for time)
ME Hand Stand Hold
Rest :60
x 2
WOD (Workout of the Day)
10:00 AMRAP Box Jump/SD (AMRAP – Reps)
24/20
Compare to 11/7/14
Mobility
:90 Couch Stretch (per leg)