C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Assault Bike

3 Rounds

10 KB swings

10 Goblet Squats

30 Sec Plank Hold

Metcon

Metcon (Time)

2 Partner WOD

400m Med Ball Carry (20/14)

40 Push Press (95/65

40 Front Squats

40 Med Ball Sit Ups

300m Med Ball Carry

30 Push Press

30 Front Squats

30 Med Ball Sit ups

200m Med Ball Carry

20 Push Press

20 Front Squats

20 Med Ball Sit Ups

100m Med Ball Carry

10 Push Press

10 Front Squats

10 Med Ball Sit Ups
Run is together. Partners will pass the ball back and forth during the sit ups.