Hi Reps Fitness – FIT 4 LIFE – CrossFit
Warm-up
• 1 min AMRAP Air Bike calories
• 10 Arm Circles Forward
• 10 Arm Circles Back
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Weightlifting
Hang Power Snatch (10min E2MOM)
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.
Core
3 rounds:
• 15 Lying Leg Raises
• 10 Back Extensions
Metcon
Metcon (Time)
For time:
• 400 m Run
• 20 Power Cleans 60/40kg
• 400 m Run
• 15 Power Cleans 70/45kg
• 400 m Run
• 10 Power Cleans 80/50kg
• 400 m Run
• 5 Power Cleans 90/55kg