20-03-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Sumo Hold

10 x Fire Hydrants

6 x Spiderman + Reach

10 x Press Ups

10 x Ring Rows

15 x Pass Throughs

15 x Good Mornings

Weightlifting

Front Squat (‘Death By’ @ 50/35kg)

Min 1 – 1 rep

Min 2 – 2 reps

Min 3 – 3 reps

Keep adding 1 rep for every min until failure.

20 min time cap!

Metcon

Metcon (5 Rounds for reps)

10 Min Alt EMOM

1 – 15/12 Cal Row

2 – 10 x Bench Press @ 50% of 1rm

Rest 2 mins…..

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 min Time Cap!

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