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Miracle

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

2 Rounds: Slow and for Quality.

10 Lateral Box Step Ups (5/leg)-slower down than up

10 Spiderman Stretch (5/leg)

10 Alt Deadbug

3 Rounds: Each person

Partner Banded Run- 100ft

Specific Warm up

Warm-up (No Measure)

Medball Clean:

5 Deadlifts

5 Front Squats

5 Tall Cleans

5 MedBall Cleans

AbMat Sit-ups:

5 Reps

For 19.2:

Toe to Bar Prep:

5 Kip Swings

3 Toe to Bar

Jump Rope Prep:

1-2 min Practice- Doubles or singles

Squat Clean Prep:

5 reps empty bar

3-4 warm-up sets- Build to first weight or weight you will get to

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1 min Shuttle Run/Row/Bike

1 min MedBall Clean (20/14)

1 min AbMat Sit Up

1 min Rest

Metcon

Fitness Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Cool Down

Warm-up (No Measure)

1 min Couch Stretch

1 min Seal

1 min Butterfly

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