CrossFit – Mon, Mar 20
Crossfit Cle – CrossFit
Hop on in! The workout is nice!
Warm-up
High knees down
Butt kicks back
Spiderman
Tip toe
Stiff leg bear crawl
Lunge stretch
15 pvc passthrough
5 K-squat (5 second holds)
5 around the world each way in an active squat
10 unique position pushups
20 seconds of slap hugs
20 seconds of forward arm circles
20 seconds of backward arm circles
5 minutes to warmup box hopsand dips
Gymnastics
7 supersets on a 2 minute clock:
5 seated start box hop (Work safe, but challenging height. Set sitting height at or just above parallel)
5-10 dip (Strict or kipping, banded or box if needed)
Box hop from a seated start (Distance)
Sit on box that places the hip crease right at the level of the top of the knee. Rock forward and launch.
5 reps each round
Dips (7×5-10)
Strict or kipping, banded or box if needed
MetCon
MetCon (Time)
3 rounds for time:
30-20-10
Wallball shot 20/14# to 10/9″
25-15-5
Pullup
100m farmers carry 1/2 bodyweight (total)
*Rx + for 30/20# WBS, Chest to bar pullup and/or bodyweight farmers carry.