Transition Week Day 2

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)

Mobility

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