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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

3 min Personal Mobility:

Stretch/foam roll any tight or sore areas

Game: Pizza Tag, Tic Tac Toe or Plate Race

Specific Warm-up

Jump Rope Prep:

1-2 min practice

AbMat Situp Prep:

5 Reps

Deadlift Prep:

5 Tempo Reps– 3 sec down, 3 sec up

5 regular reps

Build to opening weight

Metcon

Metcon (Weight)

Every 3:00 for 5 sets complete:

15 AbMat Sit-ups

30 Double Unders or 45 Single Unders

15 AbMat Sit-ups

5 Deadlifts— Building in weight each round

Score= deadlift weight

All deadlift reps are touch n go (unbroken)

This WOD has 150 sit-ups! Start with an appropriate amount for you from the beginning!! Doing 5 each time instead of 15 will still come out to 50 sit-ups when the workout is over with, so be smart here and set yourself up for success from the start.

Extra Credit

Warm-up (No Measure)

3 X 20 Banded Hamstring Curls