Crossfit Cle – CrossFit
Quick feet and fast hands!
2 minute erg or 400m run
10 situp and reach
4 way wrist/forearm stretch (30 seconds each way)
10 Samson’s stretch
10 squat to hip raise
10 leg swing each way (forward/back and crossbody)
30 second supinated grip hang
5 minutes to work on your mobility before starting the intervals
Quick small steps on the carry and fast hands on the bear crawl. Three very different stations with lots of intensity!
Run/Erg Carry Crawl (6 Rounds for time)
6 rounds each for time, rest 2 minutes between rounds:
200m run or 250m ski/row, 500m bike
50m farmers carry (Heavy)
25m bear crawl
*Rx+ for handstand walk 50′.
1 minute seated forward fold
30 second standing quad stretch R/L
30 second sumo foldover
30 second sumo reach back
30 second standing side bend R/L