Baby Cole’s first CrossFit Comp, so loud!

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

Stretching:

1 Minute Puppy Dog Stretch 

1 Minute IT Band Stretch 

1 Minute Calf Stretch   

2 Rounds:

30 seconds High Knees 

10 Seal Swings 

10 Throw Downs  

10 Prone Raises 

10 Leg Swings Forward/Backward

10 Hamstring Sweeps 

30 Seconds Skip in place (for height)

Metcon

8 Rounds of: 

200m Sprint (1 minute of Heart Rate)

10 Plank Push Ups (Down + Up = 1)

Or 10 Single arm KB Push Press (5 Ea. Arm)

Or 10 Sandbag Push Press 

Or 10 DB Push Press 

Or 10 Wallball Push Press

Weightlifting

Four Sets of:

5 Single Arm Z Press or Pike Push ups 

Rest 15sec

5 Kettlebell Windmills Ea. Arm (Can perform unloaded)

Rest 15sec

8 Star Plank Rotations Ea. Side (lift top leg for extra challenge)

Rest 30 Sec