01-08-2020

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

30 x Jumping Jacks

10 x Lunges

10 x Arm Swings

10 x HRPUs

10 x Pass Throughs

10 x Good Mornings

Warm-up (No Measure)

30 x Jumping Jacks

10 x Lunges

10 x Arm Swings

10 x HRPUs

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (Time)

10 Rounds (Round ON Round OFF)

10 x GTOH

10 x Drop Squats

100 x Press Ups

100 x Sit Ups

10 Rounds of (Round ON Round OFF)

10 x Sprawls

10 x OH Squats

100 x Press Ups

100 x Sit Ups
40 min time cap!

Use a suitable weighted item for your GTOH and OH Squats.

Split the Press Ups and Sit Ups anyway you want between you.

Metcon (Time)

Individual WoD

5 Rounds of:

10 x GTOH

10 x Drop Squats

10 x Press Ups

10 x Sit Ups

Rest 2 mins…..

5 Rounds of:

10 x Sprawls

10 x OH Squats

10 x Press Ups

10 x Sit Ups
Use a suitable weighted item for your GTOH and OH Squats.

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