CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Jog
5 Scap Push-Ups
10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round)
20 Alt. Plank Shoulder Taps
Into …
2 ROUNDS
50m Single Arm Suitcase Carry/Side
:30 Wrist Extension + Flexion Stretching
Push-Up Negatives (:03 lower)
:20/:20 Single Arm Plank
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 16 Alt. DB Goblet Cossack Squats or DB Goblet Curtsey Squats
MIN 2 – 8/8 DB Upright Row
MIN 3 – :40 DB Slides
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
100m DBL DB Suitcase Carry (50/35)|(35/20)
15 Push-Ups
20 Single DB Front Rack Reverse Lunges
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)