COFFS COAST CROSSFIT – CrossFit
Warm-up
Warm-up (No Measure)
6 Min EMOM
Station 1: Bike 8/5 Cals
Station 2: 10 x Bottoms Up KB Press
Station 3: 20 x Banded Pull A Parts
Warm Up Push Press:
5 x Strict Press @30%
3 x Push Press @40%
Strength
Push Press
Take 20 minutes to build to today’s heavy Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
Fitness
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups progressions
8 Strict Pull-Up progressions
12 Alternating Pistol progressions
Performance
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols