CrossFit Coal – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day this week.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run
2-3 ROUNDS
4 Wall Ball Lungster*
8 Wall Ball Push Press
6/6 SA Ring Rows
200m Run
*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat
Workout
OVERDRAFT (Time)
4 ROUNDS FOR TIME
400m Run
20 Wall Balls (20/14)|(14/10)
2 Rope Climbs
10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)
(Score is Time)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Upper Back
3:00 Olympic Wall Squat
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)