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Friday Funday

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CrossFit Coldwater – CrossFit

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

Warm Up: Core Strength (No Measure)

Ring Row 3×8

Barbell Rollout 10-15 reps

Glute Bridge 3×8

Hip Airplane 3×8

*should take less than 10 minutes

Metcon

Metcon (Time)

1 round:

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (95/65)
Stagger run in 1 minute heats

Extra Credit

Metcon (Weight)

5 rounds

5/5 weighted single leg good mornings

100 ft KB Front rack walk

20 banded face pulls

*record KB weight

Cool Down

Cool Down: Static Stretching (No Measure)

Static Stretching:

Hamstring

Glutes and IT-Band

Quad Stretch

Butterfly

Low Back

Shoulder

Chest

Wrist

Calf