Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

25 x Jumping Jacks

30s Sumo Hold

6 x Spiderman + Reach

10 x Squat Jumps

10 x HRPUs

10 x Pass Though

10 x Good Mornings


Metcon (4 Rounds for reps)

4 Rounds of:

30s Squats

10s rest

30s Press Ups

10s rest

30s Plank Hold

10s rest

30s Pistols

10s rest

30s Down Ups

10s rest

30s Reverse Sit Ups

10s rest

1 min rest between rounds
Each Round lasts for 5 mins including your 10s rest and your 1 min rest.


L Sit (3 x Max Effort)


– Knee Tuck

– Single Leg extension

– L Sit

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