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!
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.