CrossFit – Fri, Mar 24
Crossfit Cle – CrossFit
twenty-two eighteen
fifteen years of workouts here
bittersweet our exit
Warm-up
5 burpee
10 pvc passthrough
10 spiderman windmill
5 burpee
5 around the world each way
10 sumo foldover slides (down one leg, slide across, up the other)
10 pvc passthrough
5 K-squat (3 second holds)
30 second R/L hanging lat stretch
5 forward and backward arm circles
2 wall climb (5-10 second hold)
1 minute of cranky elbow stretch
5 barbell deadlift
Hang clean/power clean into 5 front
squat
5 minute to do some mobility and then set up and warmup your movments.
MetCon
One last workout in the gym you all call CLE!24 minutes for the date, 2218 our address, 3×5=15 for the years spent here. So many memories of success and suffering within these walls.
The Last Hurrah (AMRAP – Rounds and Reps)
24 minute AMRAP on a 40/20 clock:
22/18 calorie erg
5 deadlift 165/110#
5 front squat
5 wall climb