C4 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Push Ups

15 Air Squats

20 Jumping Jacks

30 sec HS Hold

400m Run

Metcon

Metcon (Time)

4 Rounds

10 Power Cleans (155/105)

10 Lateral Barbell Burpees

Core Work

Core

EMOM for 12

Odd: 15 Hollow Rocks or 30 sec Hollow Hold

Even: 30-45 seconds plank