Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

4 Laps in the field

10 Mtr Burpee + Long Jump

10 Mtr zombie walk

10 Mtr High knee Karaoke

10mtr Duck Walk

10 Mtr Bear Crawl

20 Shoulder Taps

10 90-90 Hip Switch

10 Squat to stand with reach

Stretching

Friday Favourites #1 (Time)

800 mtr Run

10 Hang Power Snatches (36/25)

20 Wall Balls (20/14)

10 Thrusters (36/25)

20 Ring Dips

10 Front Squats (35/25)

20 Burpees over Bar

10 Push Press

20 V ups

800 mtr Run
Scale:

Beginners/fasting/Injured: Lightweight Bar (15/10)

400 mtr Run if needed)

Inter/fasting: (20/10)

600 Mtr Run (if needed)

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 | 2019-05-16T18:46:24+00:00 May 16th, 2019|Fitness|0 Comments

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