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Fri-Yay!

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CrossFit Coldwater - CrossFitWarm-up (No Measure)3mins of foam rolling 2 Steady Rounds: 3:00 Cardio 15 Deadlifts 135/95lbsWarm-up (No Measure)3x10 squat therapy :30-:60 sec rest between setsMetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#SkillMetcon (1 Rounds for reps)10 min double under practice

Wednesday

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CrossFit Coldwater - CrossFitWarm-up (No Measure)2 min Olympic Squat Stretch Then 5 rounds 10 Russian KB Swings 10 WallballsMetconL3: Metcon (AMRAP - Rounds and Reps)AMRAP 20 Minutes 5 Handstand Push-ups 10 Box Jump Overs 30/24″ 150m Pinch Grip Plate Carry (15/5) *150m= 5 lengths of the gymMetcon (AMRAP - Rounds…