19
Nov
CrossFit – Mon, Nov 20
Crossfit Cle – CrossFit
Save some for the burpees!
Warm-up
3 minutes of Strict :Cindy”:
5 pullups
10 pushup
15 air squat
10 good morning
15 pvc passthrough
10 spider pigeon
10 prone swimmers
10 lunge and twist
10 around the world
Push press practice:
5 dip and hold
5 push press (smooth)
5 push press (explosive)
30 second staff stretch R/L
5 minutes for front rack and overhead mobility
Weightlifting
15 minutes to establish:
Push Press (Build to a 1RM)
MetCon
MetCon (Time)
For time:
40/32 calorie row
20 lateral burpee over the rower
30/24 calorie row
15 lateral burpee
20/16 calorie row
10 lateral burpee
10/8 calorie row
5 lateral burpee