Tel: 02 9416 7716

Monday 25/09/17

Hive Active – CrossFit


A: Warm-up (No Measure)

AMQAP 8min

6 spider

10 DB front squats

10 cossak squats

30sec hollow rock

200m run

B: glutes activation (No Measure)

banded glutes activation


C: Metcon (AMRAP – Reps)

14min alt EMOM

– 200m row/ski/run

– 15 burpees


D: Squat Clean (1 rep max)

15-20min to find your 1 RM

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