C2X CrossFit – Commitment To Excellence C2X
Thorough Warm Up (No Measure)
10 Snow Angels Shoulders
10 Overhead throwdowns
10 Lateral Trunk Rotations
10 Hip Circles
10 Toe Touch/Back Extension
10 Knee Circles
10/10 Leg Swings side/front
10 Russian Baby Makers
10 Single Leg Glute bridge
10 Hanging scap circles
Front Squat (2-1-1-1-1-1-1 @ 70-75-80-85-85-85% e2m)
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
8x
20 seconds of work / 10 seconds of rest
Pull-ups
8x
20 seconds of work / 10 seconds of rest
Push-ups
8x
20 seconds of work / 10 seconds of rest
Sit ups
8x
20 seconds of work / 10 seconds of rest
Air squats
(32 total intervals)
RPE-8
Intended Stimulus-maintain a consistent round to round rep ratio.
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