CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – :40 Lung + Lunge + Squat
Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press
Min 3 – :40 Shoulder Taps
Into…
EMOM x 6 MINUTES
Min 1 – :40 Box Step Overs
Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps
Min 3 – :40 Slow Deadbugs
Workout
Metcon (Time)
FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups
*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)
**SB Weighted Optional
(Score is Time)
KG SB: (15/10)|(10/5)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Elbow to Instep (R)
2:00 Twisted Cross (L)
2:00 Elbow to Instep (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)
(No Measure)