CrossFit – Mon, Jul 10


CrossFit – Mon, Jul 10

Crossfit Cle – CrossFit

Time to pay the piper!


High knees down

Butt kicks back

Stiff leg bear crawl

Spiderman crawl

Cossack’s squat slide

Lunge and twist

10 goodmorning

15 pvc passthrough

10 squat and hold (3 seconds)

15 pvc passthrough

2 minute cranky elbow stretch


5 supersets on a a 3 minute clock:

3 front squat 50-70% (3 second pause at the bottom each rep)

10-25 GHD situp

Paused Front Squat (5×3 50-70% with 3 second pause in the bottom)

GHD Sit-ups (5×10-25)

Pick a larger, but sustainable set to repeat each round.


Metcon (Time)

2 rounds for time:

32 Devil’s press 40/30# dumbbell set

32 pullup

800m run

*Rx+ for 50/35# dumbbell set AND Chest to bar pullup