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Active Recovery

Fitness Coldwater – Fitness

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Warm-up (No Measure)

Partner Medball Circuit Ladder

:30 sec each exercise

Back to Back Twisty

Granny Toss

Wallball Toss

Lateral Hip Toss- switch sides each throw

Sit-up Toss

Athletic Burpee/ Around the world- Partner 1 does athletic burpees for the whole 30 sec while partner 2 does around the world with the ball.

Go back up the ladder- start with the burpee and around the world- the other partner will do burpees for 30 sec while their partner does around the worlds.

You should finish with the back to back twisty

Specific Warm up

Warm-up (No Measure)

Prep your skill movements


Metcon (No Measure)

5 min Cardio

1 min transition

5 min Practice movement 1

1 min transition

5 min Practice movement 2
Similar to last week, just a different style.

The idea is to give you a larger block for practicing a specific skill rather then switching back and forth every minute.

Cool Down

Warm-up (No Measure)

20-ish min ROMWOD


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