14-01-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Squats

10 x Press Ups

10 x Sit Ups

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (Time)

10 min to finish:

5 rounds:

12 Cal Row

12 x Burpees
3 min rest…..

Metcon (Time)

10 min to finish:

5 Rounds:

10 x Front Squats 42.5/30kg

20 x Bar Hops

10 x Push Press
3 min rest…..

Metcon (Time)

10 min to finish…

5 Rounds:

20 x DB Hang Clean and Jerk 22.5/15kg

15 x TTB
3 min rest…..

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