C2-Main – CrossFit
General Warm Up
3 Rounds
(Waterfall Style)
150m Row
Then…
Round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Note: Pick up intensity round over round)
Conditioning
Family “Fun”
Thanksgiving with the Girls (Time)
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
Helen’s House
400 m Run
21 Russian KBS (1.5/1) (RX+ American)
12 Pull-ups
Fran’s House
15 Thrusters (95/65) (RX+ 135/95)
Nancy’s House
400 m Run
15 Front Squats (95/65) (RX+ OHS – 135/95)
Grace/Isabel’s House
20 G2O (95/65) (RX+ 135/95)
Kelly’s House
400 m Run
30 Box Jump (24/20)
30 Wall Balls (20/14) (RX+ 30/20)
**You go, I go format.
(Each partner will complete all the reps)
Ex.
Partner 1 completes 20 PU
Partner 2 completes 20 PU
Partner 3 completes 20 PU
Partner 1 completes 20 Push Ups
Partner 2 completes 20 Push Ups
Partner 3 completes 20 Push Ups……
**All athletes must complete the run(s) for each workout together