Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

10 Cal Row/Bike/Ski

10 x Lunges

10 x Press Ups

10 x Sit Ups

10 x Back Ext

10 x Pass Throughs

10 x Good Mornings


Metcon (4 Rounds for reps)

16 min EMOM

Min 1 – 15/12 Cal Row/Assault Bike

Min 2 – 20 x Abmat Sit Ups

Min 3 – Max Alt DB Snatches 22.5/15kg

Min 4 – Rest

4 min Rest….
Work time on Min 1 & 2 should be no more than 50 secs, if it is then scale reps back or move faster!

Pace the DB Snatches allowing you to hold on longer for more reps!

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

8 x Thrusters 40/30kg

8 x Burpees over the Bar

8 x TTB

4 min Rest….
This is NOT a balls to wall workout!

Move smooth and steady, keep your pace consistent and minimise your rest.

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