11-02-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

8 x Lunges

8 x Press Ups

8 x Pass Throughs

Metcon

Metcon (Time)

12 min to finish

6 Rounds of:

12/9 Cal Row/Bike/Ski

12 x Burpee Box Jumps 24/20″
3 min rest….

Metcon (Time)

12 min to finish

6 Rounds of:

12 x KB Front Rack Lunges 24/16kg

12 x KB Swings

12 x Press Ups
3 min rest….

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP of CORE:

3 x Back Ext

3 x Sit Ups

3 x Russian KB Twists 20/16kg

*Every round add 3 reps
3,6,9,12,15,18,……

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