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
Leave A Comment