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)