22
Dec
CrossFit – Fri, Dec 23
Crossfit Cle – CrossFit
Classes at 9am, 10am, 4:30pm and 5:30pm!
Please leave extra commute time so you aren’t rushing on what may be some pretty sketchy roads!
Warm-up
2 minute erg
5 yoga inchworm
10 squat and double reach
5 I-T-Y raise
10 pvc passthrough
10 scap pullup
2×5 90º elbow press
5 around the world each way
10 kip
3 minute keg stretch and lat smash
1 minute cranky elbows
Build and warm up into 70% of your push press 1RM
Weightlifting
7 superset rounds on a 2 minute clock:
2 push press 70-90+%
Push Press (7×2)
70-90+% of your 1RM, Build to a 2RM for the day.
MetCon
MetCon (Time)
For time:
21-15-9
Toes to bar
Pushup
3x double under or 6x singles
*Rx+ for 6x double unders.