CrossFit – Mon, Sep 18

17
Sep

CrossFit – Mon, Sep 18

Crossfit Cle – CrossFit


How many can you hang on for?

Warm-up

400m run or 500m row

5 yoga inchworm

10 spiderman and reach

15 pvc passthrough

5 squat and double reach

10 scap pullup

5 prone swimmers

10 kip

20 90/90 hip switch

10 around the world in an active squat

30 second staff stretch R/L

Set up and spend a few minutes on mobility.

Jump starter:

1 minute AMRAP:

Run down

5 air squat

Run back

5 situp

MetCon

MetCon (4 Rounds for reps)

4×3 minute AMRAPs, 1 minute rest between:

400m run or 500m row intro

Wallball shot 20/14# to 10/9’ rounds 1 and 3

Toes to bar rounds 2 and 4

*Score is total reps of wallball shots and toes to bar (scored as 4 separate rounds).

Weightlifting

At 20 minutes on the clock:

10 minutes to build to establish a 5 rep max

Deadlift (5rm deadlift)