Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

200m Run – 30s out 30s in

3 Rounds of:

5 x Down Ups

7 x Sit Ups

9 x Squats


Metcon (5 Rounds for reps)

Fight Gone Bad Style.

5 Rounds of:

1 min Double Sprawl

1 min Reverse Sit Ups

1 min High Knees

1 min Air Squats

1 min Jumping Jacks

1 min Rest


Handstand Press Ups (4 – 8 reps EMOM 10 mins)

HSPU Progression 2

Elevated Pike Press Up
Similar set up to P1 although this time elevate you feet as high as needed to make it challenging for your ability.

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