Fri_13032020

Crossfit Real Life – CrossFit

Warm-up (No Measure)

5 DB Clean and Jerk

20 Mtr High Knees

5 DB Back Squats

20 Mtr Burpee Long Jumps

10 Alt Arm DB Squat Snatches

20 Mtr Butt Kicks

30 Mountain Climbers

Stretching and mobility

CRL Friday Partner WOD (AMRAP – Rounds and Reps)

2 Rounds for time (25 min time cap)

60 Deadlifts (60 / 40kg)

30 Burpees

60 Front Squats (50 /35kg)

30 Burpees

60 Push Press (40 / 35kg)

30 Burpees

AMRAP (in remaining time)

Power Snatch (43/29kg)
Work and rest as required

Full Body Stretching (No Measure)

Stretching 30 seconds each 10 seconds switch

1 Lying Quad – R

2 Lying Quad – L

3 Pigeon – R

4 Pigeon – L

5 Frog

6 Sphinx

7 Twisted Cross (R)

8 Twisted Cross (L)

9 Forearm (front & 8 back)

10 Hand Hook (R)

11 Hand Hook (L)

12 Shoulder stretch – R

13 Shoulder Stretch – L

14 Downward Dog Bounce

15 Neck circles

By | 2020-03-13T00:46:40+00:00 March 12th, 2020|Fitness|0 Comments

Leave A Comment