CrossFit – Thu, Apr 20
Crossfit Cle – CrossFit
The stamp of effort.
Warm-up
2 rounds:
200m run
10 alternating lunge
5 yoga inchworm
30 second lateral leg swing R/L
30 second frontal leg swing R/L
20 elephant trunk
10 second supinated grip hang
10 scap pullup
30 second hanging lat stretch R/L
Spend 5 minutes on personal mobility
Set up Machines and do 30 second warm up on both of them. Make sure you are ready to record your results as they happen.
MetCon
The Trifecta (3 Rounds for time)
3 rounds, each for time:
500m erg (ski or row)
30 second rest
1k bike (Concept 2 or fan bike)
30 second rest
400m run
2 minute rest
*Pace yourself on round one. Attempt to have negative splits for each working station. Scored as the finish time for the round before the 2 minute rest. We encourage you to also track you times on the 3 individual stations to better understand your pacing.
*July 28th repeat.