Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

2 Rounds of

25 x Jumping Jacks

10 x Squats

8 x Press Ups

6 x Jumping Lunges


Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

5 x Burpees

9 x Squats

7 x Press Ups

11 x Russian Twists

Metcon (No Measure)

Accessory work

5 Rounds of:

6-10 x SA Floor Press (each Side)

1 min max Strict Pull Ups or Bent over rows

Rest 2 mins between each round
This is working on your “strict strength endurance” which is needed for CrossFit so don’t be afraid to use a band to ensure you hit sets of reps and get overall volume in!

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