+63 908 818 7625 Mantawi International Road 6014 Mandaue City

CrossFit Subtero – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

1 min wall sit with 45/35 35/25 plate

1 min bottom of squat hold with barbell in front rack

position

30 meter lunges

Weightlifting

Front Squat

every 90s for 5 rounds

1 front squat @ 95% of max front squat

Metcon

Metcon (Time)

for time complete:

100 meter farmers carry @ 24/20 20/16 16/8

50 pull ups( int-banded beg-ring rows)

100 meter farmers carry

30 pull ups

100 meter farmers carry

15 pull ups

100 meter farmers carry

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