Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

1 min Sumo Hold

10 x Fire Hydrants – each side

6 x Spiderman + Reach

10 x Pass Throughs

10 x Good Mornings

10 x Pull Ups/Ring Rows


Back Squat (5 x 10 @ 50% of 1rm)

Every 3 mins complete 10 Back Squats @ 50% 1rm + 20 Heavy Russian KB Swings

Move smoothly through your reps focusing on good technique and R.O.M (Range Of Motion)


Metcon (Time)

3 Rounds:

6 x Strict Pull Ups

21 x Slamballs 15/10kg

36 x Double unders
If need be scale back Pull Ups to minimise rest and move fast through SB’s and Dubs!

Metcon (No Measure)

100 x Banded Tricep Pull Downs

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