CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs

MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute

MIN 3 – :25 DB Burpees + :25 DB Push Press

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Single KB Bottom Up Curls

15 DBL KB Glute Bridge Floor Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hang Power Cleans (35/20)|(20/15)

1:00 – 10m Shuttle Run

1:00 – DB Devils Press

1:00 – Wall Sit Hold

(Score is Reps)

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