CrossFit – Fri, Sep 30


CrossFit – Fri, Sep 30

Crossfit Cle – CrossFit


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


200m run

10 swing

5 pullup

Rest 2 minutes, use the bathroom, get a drink, grip and chalk up and be ready to go!


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


4 rounds for quality:

30 seconds of Pistol squats

30 seconds of Pushups

20 seconds each:

Flutter kick

Seated leg raises

Russian twist


Do a 1RM in prep for Squatoberfest!