C2 – CrossFit
General Warm Up
:30 Jog
:30 Jumping Jacks
:30 Squats
:30 Walking Hamstring Stretch (Heel Down/Toe Up)
:30 Walking Samson Stretch
:30 Walking Cradle Stretch
3 Air Squats + Broad Jump
Dynamic Warm Up
Metcon (No Measure)
9:00 Alt EMOM
Min 1: 3 Strict Pull Ups + 6 HRPU + 9 Air Squats
Min 2: 12 Slam Balls (30/20)
Min 3: 30 DU or 50 Singles
Conditioning
Metcon (AMRAP – Rounds and Reps)
15:00 Partner AMRAP
15 Russian KBS (1.5/10
10 Box Jumps (24/20)
15 Wall Balls (20/14)
(Note: Alt full rounds for both amraps)
Rest/Walk 5:00 then…..
Metcon (AMRAP – Rounds and Reps)
15:00 Partner AMRAP
10 Burpees over Erg
15/12 Cals (Row)