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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: Kettlebell 1 (No Measure)

3 sets:

Single-leg deadlift x5 each side

Halos x5 each direction

Overhead carry – 20 yards, down and back (40 yards total)

Metcon

Metcon (7 Rounds for reps)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar

*scale the run as needed to complete all 12 T2B every round

*the run counts as 1 rep

Cool Down

Cool Down 1 (No Measure)

Row 500m at no more than 50% effort

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist