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Push, pull, jump

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CrossFit Coldwater – CrossFit

Warm Up: Deadlift (No Measure)

10- Down Dog to Up Dog

10/Leg-Rocking Ankle Mobility

10/Leg- Side Lunge

5/Leg- Up and Over the Fence

10/Leg- Single Leg Touches

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (185/135)

6 Lateral Barbell Burpees

* only record Deadlifts and burpee reps

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist