CrossFit – Thu, Jan 12


CrossFit – Thu, Jan 12

Crossfit Cle – CrossFit

Short, fast rounds get uncomfortable fast!


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


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:
25/20 calorie erg
*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.
First programmed 12-1-2022. Wasn’t built right so you will have to look up the date on Wodify to see results.


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