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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

3-4 min Foam Roll

3 rounds:

1 minute Light Cardio

10 Box Step-Ups (5 each leg)

:10 sec hollow hold

Specific Warm up

Warm-up (No Measure)

L-sit prep: 5 sec hold

Can use boxes, rings, bar, or stack up plates

Modifications: Tuck Sit, Hollow Hold, Tuck Hold

Lunge Prep:

10 steps– build to weight if using weight

Modifications: Reverse Lunge, Hold onto Rig, Box Step Ups, Pistols to Box

Metcon

Metcon (AMRAP – Reps)

FITNESS

3 minutes Max Cal Row

3 minutes Max L-sit (seconds)

3 minutes Max Walking Lunges

Rest 1:00

2 minutes Max Cal Row

2 minutes Max L-sit (seconds)

2 minutes Max Walking Lunges

Rest 1:00

1 minute Max Cal Row

1 Max L-sit (seconds)

1 Max Walking Lunges

Metcon (AMRAP – Reps)

FITNESS PLUS

3 minutes Max Cal Row

3 minutes Max L-sit (seconds)

3 minutes Max Walking Lunges (35/15)

Rest 1:00

2 minutes Max Cal Row

2 minutes Max L-sit (seconds)

2 minutes Max Walking Lunges (35/15)

Rest 1:00

1 minute Max Cal Row

1 Max L-sit (seconds)

1 Max Walking Lunges (35/15)

Hold a dumbbell in each hand

Extra Credit

Warm-up (No Measure)

3 Super sets:

20 Russian Twist

10 Sit-ups

Use a weight for both if possible