CrossFit – Thu, Dec 1

30
Nov

CrossFit – Thu, Dec 1

Crossfit Cle – CrossFit


Winter is coming! Time to get your erg on!

Warm-up

2 rounds:

5 burpees

Jog Down

Backpedal back

10 K-squat

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

Restarter:

Do half of the calories you plan on holding in the MetCon at you planned working pace.

MetCon

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.

Cooldown

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