17-03-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

3 Rounds of:

8 x KB Swings

8 x KB Goblet Squats

8 x KB SDHP

Metcon

Metcon (Time)

12 min to finish:

5 Rounds of:

10 x DB Deadlifts 22.5/15kg

15 x Box Jumps 24/20″

25 x Abmat Sit Ups

Rest 2 mins…..

Metcon (Time)

12 min to finish:

5 Rounds of:

10 x Alt DB Snatch 22.5/15kg

15 x DB Russian Twists 22.5/15kg

10 x Burpees over the DB

Rest 2 mins…..

Metcon (Time)

12 min to finish:

100 Wall Balls 9/6kg

*Every 2 min complete a 200m Run (or 200m Row if available) start with the Run 🙂

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