30-10-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Squats

10 x Lunges

10 x Arm Rotations (fwd & back)

10 x Arm Swings

10 x Press Ups

10 x Pass Throughs

Metcon

Metcon (5 Rounds for reps)

5 rounds

Min 1 – Max Bench Press 60/40kg

Min 2 – Ring Rows

Rest 2 mins between Rounds.
Work with a Partner on the Bench Press so you have a spotter for safety!

Partner 2 will Start when Partner 1 is resting.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

24 x KB Swings 24/16kg

12 x HRPUs

24 x Double Unders

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