CrossFit – Fri, Nov 17

Crossfit Cle – CrossFit

Warm-up

400m run

15 air squat

10 spiderman burpee

10 lunge and twist

15 pvc passthrough

10 K-squat

10 pushup + press to updog

5 minutes to test out and build up weight for lunge complex

Weightlifting

5 supersets on a 2 minute clock:

Lunge Complex (With a heavy set of dumbbells held at the shoulders:
6 walking lunge step
6 backward walking lunge step)

Band Pull Apart

5 reps with 3 second eccentrics.

MetCon

MetCon (3 Rounds for time)

3 rounds, each for time, Rest 1 minute between:

30-20-10

Burpee box over 24/20″

Toes to bar

Wallball shot 20/14# to 10/9′