29-07-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Drop Squats

10 x Lunges

5 x Wide Press Ups

5 x Normal Press Ups

5 x narrow Press Ups

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (Time)

50 – 40 – 30 – 20 – 10

Jumping Jacks

Dips

Straight into

10 – 20 – 30 – 40 – 50

Reverse Sit Ups

*After each set of sit ups perform a 40s Plank Hold

Metcon (Time)

DB/KB Accessory work.

100 x DB/KB Deadlifts

*EMOM do 30 x Double Unders and start with dubs!
If you dont have a KB or DB load up a rucksack to a suitable heavy weight.

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