C2 – CrossFit
General Warm Up
Lap Jog
Lap Skip
Lap Lateral Shuffle
Lap Walking Qaud w/ Other Arm to Sky
Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe)
Then Coach Led…..
Perfect Stretch Routine
Dynamic Warm Up
Metcon (No Measure)
12:00 Alt EMOM
Min 1: (DB Curl + DB S20) x 5
Min 2: 12 KBS (Moderate)
Min 3: 12/9 Cals (Row)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15:00 Partner AMRAP
100/75 Cals (Row)
50 DB Push Press (35/20)
50/35 Cals (Row)
25 DB Push Press (35/20)
(Note: Break up as you see fit)