C4 CrossFit – CrossFit


:20 Seconds

Hops in Place

Quad Stretch

Knee to Chest

Lateral Hops Over Bar

Side Lunges

Bodyweight Good Morning

Forward and Back Hops Over Bar

Active Samson

Active Spidermans

Tall Hops in Place

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.


Metcon (AMRAP – Rounds)


20 Double Unders, 1 Power Clean (155/105)

20 Double Unders, 2 Power Cleans (155/105)

20 Double Unders, 3 Power Cleans (155/105)


Up by (1) Power Clean Until Finish