10-03-2021

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

15 x Jumping Jacks

10 x Squats

5 x Press Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

“Chief” (Bodyweight Edition)

3 min AMRAP

3 x Down Ups

6 x Alt Toe Taps

9 x Squats

Rest 1 min x 5 Rounds
Start your next AMRAP from where you left off.

Metcon (No Measure)

DB/KB Accessory Work

20 – 18 – 16 – 14 – 12 – 10

– Floor Press

– Reverse Alt Lunges
You can use 1 or 2 DB/KB’s. If using 1 make sure you do the same number of reps of both sides.

Hold the weight by your side when doing the reverse lunges.

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