CrossFit – Mon, Mar 20


CrossFit – Mon, Mar 20

Crossfit Cle – CrossFit

Hop on in! The workout is nice!


High knees down

Butt kicks back


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


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 (Time)

3 rounds for time:


Wallball shot 20/14# to 10/9″



100m farmers carry 1/2 bodyweight (total)

*Rx + for 30/20# WBS, Chest to bar pullup and/or bodyweight farmers carry.