CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 SETS
8 I.Y.T’s*
8 Alt. Box Step-Ups
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T
Workout
Metcon (No Measure)
3-4 SETS FOR QUALITY
10 DB Bent Over Row (Athlete Choice)
20 Single DB Crush Grip Curl
20 Alt. DB Slides
10 Single DB Lateral Box Step Overs (20)*
1:00 Plank Option**
-Rest 1:30 b/t Sets-
*Hold DB in the Goblet Position
**Each Set must be a different plank option…
Plank Option 1: Weighted Plank
Plank Option 2: Side Plank (L/R)
Plank Option 3: Reverse Plank
(No Measure)
Finisher
Metcon (Time)
FOR TIME
100 Russian Twists*
30 V-Ups
*Each side is 1 Rep.
(Score is Time)