CrossFit – Fri, Dec 23

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.