CrossFit – Mon, Feb 27
Crossfit Cle – CrossFit
Get your abs fired up!
Warm-up
2 rounds:
5 pushup
10 situp and reach
5 pike pushups
10 banded good morning
1 minute banded lat stretch R/L
2 wall climb (5-10 second handstand hold)
5 up dog windmill (reach both arms each rep)
2 minutes for personal mobility
5 minutes to set up and get into your RDL, HSPU and Core Complex.
Weightlifting
5 supersets on a 4 minute clock:
7 single leg RDL R/L kettlebell set
Set of handstand pushups or handstand walk
Core complex:
20 second Russian twist
20 second bicycle crunch
20 second flutter kick
*If possible do the corecomplex without rest.
Single Leg Romanian Deadlift (5×7 R/L double kettlebells)
Handstand Push-ups (5x a single, significant set.)
Handstand Walk (5 x 30 second practice window)
Core Complex (5x complex)
String together the set exercises for time or reps.
20 second Russian twist
20 second bicycle crunch
20 second flutter kick
*If possible do the ab complex without rest.
MetCon
MetCon (2 Rounds for time)
For time:
25/20 calorie row
25 lateral burpees over rower
– 2 minute rest
25 lateral burpees
25/20 calorie row