CrossFit Coal – Saturday CrossFit

Warm-up

Group Warm Up

– calves

– hips

– back

– run through the KB complex

Metcon

10 min AMRAP

30 UNBROKEN double unders

10 Russian KBS into 10 KB deadlifts into 10 goblet squats

Rest 3 min

10 min AMRAP

30 UNBROKEN double unders

10 Russian KBS into 10 KB deadlifts into 10 goblet squats

**Double Under MOD: no singles, only modification is jumping to a target

** KB movements must be unbroken, pick a weight you can manage for all 30 reps

Cool Down

Mobility Series

– hip openers

– shoulder tension release

– upper back release

– lower back release