06-10-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Squats

6 x Spiderman & Reach

10 x Press Ups

10 x Sit Ups

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (5 Rounds for reps)

“FGB” Style

5 Rounds of

1 min – Max Floor Press 40/25kg

1 min – Max Meters on the Rower or Ski

1 min – Max Box Jumps 20″

1 min – Max Push Press 40/25kg

1 min – Max Slam Balls 15/10kg

1 min – REST

*10 sec transition between movements to allow you move for the full minute.

Metcon (No Measure)

Core Accessory work:

1. 3 x 1 min Plank Holds – weighted if possible. 20/15kg

2. 100 x Russian Twists 15/10kg

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