Crossfit Real Life – CrossFit

Warm-up (No Measure)

1 Suicide sprint

10mtr Burpees + long jump

10 Mtr walking Lunges

10 Squat Jumps

10 Mtr Duck Walk

20 mountain climbers

10 Bench Dips

Stretching and mobility

Back Squat (7 x 10)

Work your way up from 40% to your 70%

Metcon (Time)

21 – 15 – 9 – 6 – 3

Clean and Jerk (43/29)

Box Jumps (24/20)

Ring Dips
Scale:

Bgnr:

M – DB/ 20 – 25

W – DB /10 – 15

Step Ups /Plate Hops

Inter:

M – 25 – 40

W – 18 – 25