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Tuesday

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CrossFit Coldwater – CrossFit

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

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

Metcon (3 Rounds for reps)

3 rounds 1 min at each station:

Sandbag Thrusters

Box Jumps

Cal Row/Bike

T2B

Ball Slams

1min rest

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps