C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
2 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Shoulder Reach Throughs
Metcon
Metcon (AMRAP – Reps)
Tabata HRPU
Weightlifting
Push Press (1 x 10 @ 40%)
Push Press (1 x 8 @ 50%)
Push Press (1 x 6 @ 60%)
Metcon
Metcon (AMRAP – Reps)
Teams of 3
18:00
Row (Cals)
Wall Balls (20/14)
Hang Power Cleans (95/65)
Score will be accumulation of reps/cals over total 18:00 for teams of 3.
Every 2:00 must rotate stations**
1:00 Rest Btw Stations***
Mobility
Quad Smash w/ Barbell