CrossFit Coal – NRCTC Class

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Cal Row

10 Lateral Burpees Over the Rower

Metcon (No Measure)

NFT

60 Second Plank

50 Double Unders

40 Hollow Rocks

30 Mason Twists 20/14

20 Stick Sit-Ups

10 HSPU or 10m Handstand Walk

20 Stick Sit-Ups

30 Mason Twists

40 Hollow Rocks

50 Double Unders

60 Second Plank