Friday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

6/6 SA Ring Rows

8 Up-Down Mountain Climbers*

10 Barbell Strict Press

10 Elbow Punches

Into…

2 ROUNDS

6 Kip Swings

8 Deadbugs

10 Push Press

*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.

Skill

Metcon (No Measure)

5 SETS FOR QUALITY*

3 Kip Swings

2 Hips to Rings

1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 Ring Muscle-Ups

20 Push Press (135/95)|(95/65)

30 Up-Downs

40 Sit-Ups

15 Ring Muscle-Ups

30 Push Press

45 Up-Downs

60 Sit-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Low Ring Transitions

Optional Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

8/8 Thoracic Rotation w/ Foam Roller

10 OH Reach w/ Foam Roller

(No Measure)