16
Nov
CrossFit – Fri, Nov 17
Crossfit Cle – CrossFit
These are a few of my favorite things!
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
20 90/90 hip switch
30 seconds of pigeon R/L
10 around the world
10 thruster
1 minute couch stretch R/L
1 minute banded lat stretch R/L
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′