CrossFit – Fri, Sep 30
Crossfit Cle – CrossFit
Warm-up
200m run
Knee hug into Samson’s stretch
Monster walk 1/2 forward, 1/2 backward
Stiff leg bear crawl
10 kettlebell deadlift
10 kettlebell swing (ascending height)
30 second hang and stretch
2 sets:
5 scap pullup
5 kip
10 glute bridge
10 crossover
5 press to updog or cobra
10 scorpion
1 minute calf stretch R/L
Re-Starter:
200m run
10 swing
5 pullup
Rest 2 minutes, use the bathroom, get a drink, grip and chalk up and be ready to go!
MetCon
Test and re-test! Let’s see those running gains! Pace your run wisely and crush the swings and pullups!
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory
4 rounds for quality:
30 seconds of Pistol squats
30 seconds of Pushups
20 seconds each:
Flutter kick
Seated leg raises
Russian twist
OR
Do a 1RM in prep for Squatoberfest!