19
Jan
CrossFit – Fri, Jan 20
Crossfit Cle – CrossFit
High intensity deadlift. Gets the heart rate up!
Warm-up
2 rounds, 30 second stations:
Spiderman/Lunge stretch
Elephant trunk
PVC passthrough
5 I-T-Y raise
30 second supinated grip hang
15 banded good morning
5 90/90 raise and press
2 wall climb and hold 5 seconds
5 snow angels
1 minute banded hamstring lockout R/L
1 minute elevated pigeon pose R/L
2 minutes on foam roller
Warmup into DL and HSPU
MetCon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Accessory
Accessory (4 Rounds for time)
4 sets, rest 2 minutes between sets:
30 second flutter kick
60-90 second plank up down
5 10 second hip extension