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190515

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

General and Specific warm-up:

3 Rounds:

Banded Partner Run- Down and Back each

10 Banded Pull-aparts

5 Banded Good Morning

3 Kettlebell or Dumbbell Complexes each arm–Build to WOD weight

1 Kettlebell/Dumbbell complex= 1arm Russian Swing, 1 arm Swing+Hi Pull, 1 Snatch

Warm-up

Warm-up (No Measure)

Bar Muscle Up Prep:

5 scap pull-ups

5 kip swings

3 Bar to Hips

2 Bar Muscle Ups

Scale= Get out of Pool

Strict Ring Pull-ups:

5 scap pull-ups

2 Strict Ring Pull-ups

Scales= Feet Assisted ring pull-ups (on ground or box)

Ring Dip Prep:

5 reps

Scale= Box Dip, Feet assisted on Ring or Box

Metcon

Metcon (Time)

FITNESS

3 Rounds:

Run 800m

15 Hang Dumbbell Snatch each arm (50/35)

5 Strict Ring Pull-ups

5 Strict Ring Dips

Cap 30 min

No running/walking= 50/36 cal bike

Metcon (Time)

FITNESS PLUS

3 Rounds:

Run 800m

15 Kettlebell Snatch each arm (53/35)

5 Bar Muscle Ups

Cap 30 min

No running/walking= 50/36 cal bike