COFFS COAST CROSSFIT – CrossFit
Warm-up (No Measure)
(Every minute on the minute)
10 – 20 push-ups, Decide on a number that is going to be challenging. Try to keep challenging yourself and increase the number when you are ready.
* To help raise awareness for Mental Health and support those who registered for the challenge. The class is going to jump in and do some pushups to make it a little easier for the crew.
Metcon (AMRAP – Rounds)
Teams of 2.
2x 200m runs
2x 300m rows
Partner A runs 200m than partner B runs 200m. Do the same for the row, then repeat.
5k Row (Time)
Max Effort 5k Row
1st km “Im amazing”
2nd km “today is my day”
3rd km “Im over half way”
4th km “Get me off this F@#$’N thing”
5th km “I might die before the 5km mark”
5k Run (Time)
Max Effort 5k Run
1st km “I have to beat my old time’
2nd km “That was a long km’
3rd km “Shit… Joe just lapped me”
4th km “My legs aren’t going to last this lap”
5th ” Joe just lapped me again, his doing an extra lap”