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Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

3 rounds:

20 Jumping Jacks

10 Pull-aparts

5 PVC/ Band Pass Thru

:20 sec squat hold

Specific Warm up

Warm-up (No Measure)

Toe to Bar Prep:

5 kip swings

3 tucks

3 toe to bar

Scales:

toe to target, tucks, toe to rig

Burpee Triple Hop Prep:

3 Reps

OR

19.1 Prep:

2 rounds:

5 Wallballs

5 Cal Row

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

15 Burpee Triple Hop

15 Toe To Bar

Max Cal Bike

Rest 3:00min

X3

Score= Total cals on bike

Metcon

Fitness Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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