F4L – 90419

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

• 200 Single Unders

3 rounds:

• 15 sec Arm Circles Fwd

• 15 sec Arm Circles Bck

• 15 sec Jumping Jacks

• 15 sec Mountain Climbers

• 15 sec Butterfly Stretch

• 15 sec Straddle Stretch

Weightlifting

Bench Press (5 sets of 10.8.6.4.2)

Increasing weight each set.

Dips (Weighted)

4 sets of 4 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes (Rest 2 Minutes) 3 sets.

Score is lowest of the 3 AMRAPS

6 Burpees to plate

8 Toes to Bar

10 Push ups

12 Kettlebell swings 24/16kg

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