COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Walking lunges

Three sets of:

Dumbbell Walking Lunge x 20 steps 20/16kg

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 5 minutes of:

40 skips

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 wall balls

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 knee raises

10 Push-Ups

Performance

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Thrusters 50/35kg

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

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