CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
LINE DRILLS (20-25’ for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Partner Plate Run
Immediately Into…
100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into…
1 Mile Partner Plate Run
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.
(Score is Time)