04-06-2021

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1min Skipping

10 x Arm Rotations

10 x Pass Throughs

5 x Normal Press Ups

5 x Narrow Press Ups

20 x Banded Pull Aparts

Weightlifting

Push Press (1 x 3)

15mins to build to a heavy 3rm

Warm Up

10 – 8 – 6 – 4 – 2 increasing your weight as you go!

Metcon

Metcon (Time)

For Time:

3 Rounds of:

400m Run

12 x Sandbag over the Shoulder 50/30kg

21 x Wall Balls 9/6kg
18min Time Cap!

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