12
Jul
CrossFit – Thu, Jul 13
Crossfit Cle – CrossFit
one two even three
how many ways do you choose
the outcome unaffected
Warm-up
1 minute erg
10 sumo foldover
1 minute erg
10 Samson’s stretch
1 minute erg
10 crossover
10 scorpion
5 updog + 2 reach
20 90/90 hip switch
1 minute banded lat stretch R/L
1 minute couch stretch R/L
5 minutes for your own mobility
WOD
Metcon (7 Rounds for time)
7 rounds each for time:
21/17 cal erg
30 second rest
15/12 cal erg
30 second rest
9/7 cal erg
1 minute rest
*You may use one, two or 3 ergs. Score your total working time. Record a time stamp after each interval and do some math!