COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

100 skips

20m bear crawl

3 rounds

increasing weight

x1 strict press

x1 strict press 5151

x1 strict press 5 second pause half away

Strength

Push Press

A.

Four sets of:

Push Press x 3-5 reps

Rest 2 minutes

20 Hollow rocks or 45 Second hollow hold

Rest 2 minutes

Metcon

Metcon (Time)

Fitness

Complete rounds of 21, 15, and 9 reps of:

L- seated Dumbbell Presses or Box Handstand Push- ups

Push Press

Push-Ups

Performance

Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press (60/42.5 kg)

Push-Ups

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