CrossFit Coal – NRCTC Class
Warm-up
(No Measure)
Banded sprints (reverse tabata)
3 rds
10 Lateral Wallball throws
10 KB windmills
10 double kb Russian (light)
Weightlifting
Front Rack Lunge (8-8-8-8-8)
2 each Forward, then 2 each reverse
*Slow, controlled, 3 second lower
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
10 single KB squats*
10 KB box step ups alternating shoulders
10 Single arm KB push press
10 KB Mason Twists
10 Single arm Russian KB
35/25#
*Rx+ = Overhead Rx=Shoulder hold