Sunday

CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Split Squats

:30/:30 KB Mixed Grip Hold

10 Bodyweight Alt. Step-Ups

5 Scap Push-Ups

Into …

2 ROUNDS

5/5 Mixed Grip KB Split Squats

10 Box Jump Overs

5 Push-Up Negatives

10 Glute Bridge-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Mixed Grip KB Step-Ups*

1:00 KB Goblet Hold

*Hold light-moderate weight KB in the Front Rack, while you hold the heavier KB in the Suitcase position.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Box Jump Overs (24/20)

20 KB Swings (53/35)|(35/26)

15 Push-Ups

(Score is Rounds + Reps)