Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

1 min Skipping

10 x Arm Rotations – fwd & back

10 x Arm Swings

10 x Ring Rows

20 x Face Pulls

10 x Pass Throughs

10 x Strict Shoulder Press 20/15kg


Push Press (5 x 5 @ 60-70%)

2 mins rest between sets

Focus on being explosive out of the dip and maintaining tension throughout the movement!


Metcon (Time)

5 Rounds:

15 x Box Jumps 24/20″

15 x Pull Ups

5 x Deadlifts 100/70kg
12 min Time Cap!

Pace should be high on this one to get it finished within the time cap!

Know your threshold on the movements and break it up from the start if required.

Fast singles on the deadlifts to save your grip for the pull ups would also be an option.

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