F4L 9012019

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

2 rounds:

• 200 m Run

• 10 Air Squats

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 PVC Good Mornings

Weightlifting

Power Clean (E2MOM)

10 min E2MOM:

• 3 Power Cleans

• 3 Push Jerks

Increase weight to finish heavy.

Metcon

Metcon (Time)

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (16/12kg)

30 Lunges

30 Knees-to-Elbows

30 Push Press (20/15kg)

30 Back Extensions

30 Wall Balls (9/6kg)

30 Burpees

30 Double-Unders

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