CrossFit – Thu, Dec 22
Crossfit Cle – CrossFit
Line those ergs up!
Warm-up
2 minute erg
High knees down
Butt kicks back
10 air squat
Bear crawl
Spiderman
10 pushup
Lateral slide down and back
10 situp
10 glute bridge
10 straight leg dead bug
5 press to updog + 2 reaches
10 lunge stretch (Samson’s/Twists)
10 squat and hip raise
7 minutes to work your own mobility needs
Restarter:
15 seconds each erg with a smooth transition between to restart the heart and get you ready for that first minute of work!
5 rounds of a 3 erg mixup (5 Rounds for calories)
5 rounds for calories, rotating 3 ergs:
1 minute work erg 1
30 second rest
1 minute work erg 2
30 second rest
1 minute work erg 3
30 second rest
This didn’t get properly saved as a benchmark workout. Check scores from 11-23-22 in Wodify!
Cooldown
2 minute light erg
30 second pigeon pose R/L
1 minute seated forward fold
30 second lunge stretch R/L
30 second hanging lat stretch R/L