Tel: 02 9416 7716

Friday 14/07/17

Hive Active – CrossFit

Warm-up

A: Warm-up (No Measure)

AMQAP 7min

10 goblet squats

15 KB swings

10 alt. lunges

10 one leg romanian deadlift on each side

B: glutes activation (No Measure)

banded glutes activation

Weightlifting

C: Deadlift (5×10)

1min rest between sets

no hook grip

double hand over

Metcon

D: Metcon (Time)

3 rounds for time :

40 DU

30 WB

20 C&J 50/35 kgs

2min rest
each round is a sprint

scale to make sure you can get the C&J unbroken on the first round

time cap 15min

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