C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Frankensteins
20m Quad Stretch
20m Spider Man Lunges
+
5:00
10 Air Squats
10 Scap Push Ups
10 Cobras
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
5 Person Team
For Time:
WOD #1
2014m Row
(must switch every :30-all athletes must row)
Rest 3:00
WOD #2
Then Complete 12:00 AMRAP:
20 Squats
14 Burpees
(2 people working at a time- Athletes must complete entire round 20/14 before tagging next athlete in to complete a round)
Rest 3:00
WOD #3
2014m Row
(must switch every :30-all athletes must row)
Mobility
2:00 Russian Baby Maker Hold