17-11-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

25 x Jumping Jacks

10 x Squats

6 x Spiderman & Reach

10 x Fire Hydrants

10 x Cossack Squats

10 x Pass Throughs

10 x Barbell Good Mornings

Weightlifting

Back Squat (4@60% -3@70% – 2@80% – 2@90% – 1@95%)

Percentages based from 90% of your 1rm.

2-3 mins rest between sets

Metcon (No Measure)

2 Rounds of:

25 x Weighted Abmat Sit Ups

25 x Abmat Back Ext

Metcon

Metcon (Time)

5 Rounds:

25 x KB Swings 24/16kg

50 x Double Unders
12 min Time Cap!

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