CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Tuck Hold

5 KB Sumo Deadlifts

5 KB High Pulls

5 Up-Downs

5 Kip Swings*

*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.

Into … (optional)

1 ROUND (of the Post-Workout Strength)

:30 Hollow Hold

:30 DB/KB Turkish Sit-Ups (R)

:30 DB/KB Tirkish Sit-Ups (L)

1:00 Quad Heel Taps

Post-Workout Strength

Metcon (Weight)

3 SETS

:30 Hollow Body Hold

:30 SA DB Turkish Sit-Up (R)

:30 SA DB Turkish Sit-Up (L)

1:00 Quad Heel Taps

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

3, 6 , 9, and so on…

Sumo Deadlift High Pull (75/55)|(55/45)

Toes to Bar

Up-Downs

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

20 Sumo Deadlift High Pull (75/55)|(55/45)

30 Toes to Bar

40 Up-Downs

*P1 Works While P2 Rests. Alternate as needed.

(Score is Rounds + Reps)

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