29
Oct
CrossFit – Mon, Oct 30
Crossfit Cle – CrossFit
We got another one! Happy Birthday Coach Garrett!
Warm-up
3 minute erg (mild, medium, spicy)
10 spiderman and reach +2 pushup
10 situp and reach
10 scorpion
10 crossover
10 90/90 hip switches (slow)
10 squat jump
15 pvc passthrough
10 good morning
10 around the world in an active squat
10 sumo deadlift high pull
1 minute doorway stretch R/L
Weightlifting
4 supersets on a 4 minute clock:
Back Squat (4×4 at 50-55% (be explosive driving out of the squat))
Dips (4x max dips)
May be strict or kipping.
MetCon
MetCon (Time)
3 rounds for time:
20 sumo deadlift high pull 1/2 bodyweight in a kettlebell
30 lateral burpee over a kettlebell
40m farmers carry bodyweight in kettlebells