18-03-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Lunges

1 min Sumo Hold

10 x Fire Hydrants – each side

6 x Spiderman + Reach

10 x Pass throughs

10 x Good Mornings

Weightlifting

Back Squat (5 x 65% – 5 x 75% – Max reps @ 85%)

Spend 10 mins warming up to 65% then take 2 – 3 mins rest between sets.

Focus on control on the way down and a strong fast drive back up, keep tension throughout!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3, 6, 9, 12, 15, 18, ….

SDHP 42.5/30kg

Floor Press

TTB

*keep adding 3 reps after each round.

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