Perth Crossfit Fitness Training Western Australia | Outdoor Exercise Workout Programs. Weight Loss | Muscle Tone | SF Gym Perth WA

   Warm up

   Muscle Up Technique

   Squat Technique

   4 Rounds

   50 Squat

   50 Sit Ups

   Warm up 5mins Cardio

   Ladder 1-5-1

   Burpee

   Toes to Bar

   1 Rep Max of Clean & Jerk

   AMRAP in 10mins

   6 Squat Cleans - 55/35kg

   12 Pull Ups

   24 Double Unders

   Warm up 5mins rowing

   3 Rounds

   3 Pistols

   5 Push Press

   Weighted Pull Ups

   5-5-5-5-5

   Weighted Ring Dips

   5-5-5-5-5

   Warm up 5mins Cardio

   5mins ENMW

   Partner WOD For time:

   30 Tyre Flip

   200 Double Unders

   50 Pull Ups

   200 Squats

   50 Box Jumps - 24"

   200 Push Ups

   30 Tyre Flip

   Warm up 5mins rowing

   Breathing Ladder 

   Overhead Squat

   Snatch

   1-1-1-1-1-1-1

   OR

   3-3-3-3-3-3-3

   Warm up 5mins cardio

   3 Rounds

   5 Wall Ball

   5 Toes to Bar

   For time 21-15-9:

   Pull Ups