F4L 150219

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

3 rounds:

• 10 m Bear Crawl

• 10 Jumping Lunges

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Butterfly Stretch

• 30 sec Goblet Squat Hold

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Back Rack Lunge (3 x 12)

• 12 steps at 40% of 1RM Back Squat

• 12 steps at 45% of 1RM Back Squat

• 12+ steps at 50% of 1RM Back Squat

Core

3 rounds:

• 10 MedBall Russian Twists

• 15 AbMat Sit-ups

Metcon

Metcon (Time)

3 rounds for time:

• 400 metre Run

• 15 Overhead Squats (40/30kg)

12 Box Jumps 24/20″

9 Handstand Push ups

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