16-03-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Squats

10 x Lunges

10 x Press Ups

10 x Ring Rows/Pull Ups

10 x Pass Throughs

10 x Good Mornings

Weightlifting

Power Snatch (6 x 3 reps.)

Every 2:30min

Row 250m +

3 Power Snatch.

Increase your weight through the rounds building to a max effort.

Metcon

Metcon (Time)

2 x Rounds

30 – 20 – 10

KB Swings

10 x Pull Ups

30 x Double Unders

Rest 2 mins between Rounds.

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