Crossfit Cle – CrossFit
It all starts on the rower!
2 minute row
10 sumo foldover
10 scap pullup
10 sliding Cossack’s squat
10 weightless windmill
10 knee raise to toes to bar
1 minute crossover/open stretch R/L
Get pout barbell and warmup into some sumo deadlifts.
Wide stance and a narrow grip. Still a very strong lift for most folks. Lift heavy but keep control and remember to reset at the top.
Sumo Deadlift (7×5 on a 2 minute clock)
55-75% of your 1RM conventional deadlift.
Don’t over row it! You can save a lot of time in the burpees and especially in the toes to bar if you have your heart rate under control. Row to keep pace through all 5 rounds.
5 rounds for time: *15 minute cap
10 lateral burpee over rower
10 toes to bar
*Rx+ for burpees over the tall rower or a bench AND 15 toes to bar each round.