Crossfit Cle – CrossFit
Winter is coming! Time to get your erg on!
15 pvc passthrough
10 press in snatch
1 minute each:
Staff stretch R/L
Lunge and passthrough
Spiderman and reach
Situp and reach
Windmill (30 sec R/L)
5 minutes for personal mobility
Do half of the calories you plan on holding in the MetCon at you planned working pace.
12 short, hard efforts. Start off with a pace you can repeat. Ideally your times will shrink rather than grow with your last round coming in as your fastest!
12×25/20 calorie erg (12 Rounds for time)
12 rounds each for time, rest 1 minute between efforts:
25 calorie erg
*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.
2 minute very light erg
1 minute Seated forward fold
30 second Samson’s stretch R/L
30 second Child’s pose
30 second doorway stretch R/L
30 second hanging lat stretch R/L