CrossFit – Thu, Apr 27
Crossfit Cle – CrossFit
Too much fun!
Warm-up
2x:
Jog down
Lateral slide back
High knees
Butt kicks
Lunge and twist
Stiff leg bear crawl
5 pushup to up dog + 2 reach
10 straight leg dead bug
10 glute bridge
10 situp and reach (wide legs)
10 scorpion stretch
8 minutes for you to work on your own mobility needs
Restarter:
250m row (or equivalent) at the pace that you hope to hold for The Spicy Seven.
Rest 2 minutes and set up for the intervals.
MetCon
The Spicy Seven (7 Rounds for time)
7 rounds each for time on a 3 minute clock:
500m row or equivalent
*Pick a pace that you will be able to repeat for all 7 rounds. Ideally you will perform all within a 5 second spread.
Cooldown
2 minute light erg or walk
1 minute seated forward fold
1 minute butterfly stretch
30 second Samson’s stretch R/L
30 second hanging lat stretch R/L
1 minute doorway stretch
30 second calf stretch R/L