18
Jan
CrossFit – Thu, Jan 19
Crossfit Cle – CrossFit
One movement, one focus. Maximum distance.
Warm-up
2 minute erg
5 yoga inchworm + windmill
10 scorpion
10 crossover
10 spiderman
30 seconds slap hugs
10 backward and forward arm circles
5 minutes for mobility
MetCon
As the work shifts from long to short, increase cadence and power. Hard starts are key to getting speed early in each push for maximium distance.
5 time shifting rounds (Distance)
5 rounds, for total distance:
Erg for 50 seconds, rest 10 seconds
Erg for 40 seconds, rest 20 seconds
Erg for 30 seconds, rest 30 seconds
Erg for 20 seconds, rest 40 seconds
Erg for 10 seconds, rest 50 seconds
3/17/2022 repeat
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