Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

10 x Squats

20 x Hill Climbers

10 x Press Ups

20 x Russian Twists

10 x Pass Throughs

10 x Good Mornings


Metcon (Time)

30 Rounds of:

10 x Double Unders

5 x Press Ups

5 x Drop Squats
20 min Time Cap!

Metcon (No Measure)

DB/KB Accessory work.

5 Rounds of:

6 x SA Devils Press (3L + 3R)

12 x Russian Twists

Straight into

5 Rounds of:

10 x Bent over rows (10 each arm)

10 x SL Romanian Deadlifts (10 each leg)
If you don’t have a DB/KB then any suitable weighted item will work just as good!

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