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CrossFit Coldwater - CrossFitWarm Up :15x4 (No Measure)Jumping Jacks Squats Mt. Climbers Jump SquatsMetconYou have 3 objectives today: 1. Complete the Metcon, it's a fast one let your lungs and legs burn. 2. Complete the injury prevention work. This is 10 mins for quality not reps. Move extremely well here.…

You, Me, and the Pump

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CrossFit Coldwater - CrossFitWarm Up: General (No Measure)-2-3 minutes of jump rope to get warm -Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back -PVC Pass Throughs 15-20Activation Warm-up 2 (No Measure)Glute Bridge 2x10ea Deadbug 2x6ea Band Pull-Aparts 2x20 Band Face Pulls 2x20MetconMetcon (Time)For Time: 15-12-9-6-3 Strict…