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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 Banded Monster Walks each direction

10 Pallof Press each direction

:20 sec Spiderman Stretch each side- Push knee outwards

Strength

Box Squat (5X5 )

Every 2:00 minutes perform 1 set

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 4:

40 Single Unders

30 Air Squats

20 Athletic Burpees

Rest 2:00 min

Repeat for 3 rounds.

Start each round where you left off

Metcon (AMRAP – Rounds and Reps)

FITNESS PLUS

AMRAP 4:

40 Double Unders

30 Back Squats (65/45)

20 Athletic Burpees

Rest 2:00 min

Repeat for 3 rounds.

Start each round where you left off