16-11-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Drop Squats

10 x Lunges

10 x Sit Ups

10 x Press Ups

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 – 6 – 9 – 12 – 15 – …….

Burpee Box Jumps 24/20″

*10 x Slamballs after each round. 15/10kg

Rest 3 mins…..

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 – 6 – 9 – 12 – 15 – …….

SA Devils Press 22.5/15kg

*10 x Wall Balls after each round. 9/6kg

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