Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

10 x Squats

30s Sumo Hold

10 x Sit Ups

30s Shoulder Stretch

10 x Arm Rotations (Fwd + Back)

10 x Arm Swings


Metcon (Time)

10 Rounds of:

10 x SA OH Squat (5L+5R)

10 x V-Ups

20s Handstand Hold

10 x Down Ups
Use a suitable weighted item for the Single Arm OH Squat.

Scale back the Handstand Hold to Pike Hold.


Press Ups (4 – 8 reps with 1-1 rest for 10 rounds)

Press Up Progression

– Set Up

– Create Tension

– R.O.M

Leave a Reply

Your email address will not be published. Required fields are marked *