CrossFit – Thu, Jul 27
Crossfit Cle – CrossFit
Bringing back the Annievals for y’all! photo credit – Iva!
Warm-up
400m run or 2 minute row/ski/bike
Knee hug to Samson’s stretch down
Stiff leg bear crawl back
Quarter squat and later slide half right, half left
Spiderman crawl
15 pvc passthrough
10 good morning
5-7 minutes working personal mobility needs
Set up ergs then restart your system with:
30 second ski
Swift jog down to barbell club and back up to the front
MetCon
Annievals (6 Rounds for time)
6 Intervals, each for time on a 6 minute clock:
40/30 calorie ski
400m run
40/30 calorie row
400m run
40/30 calorie bike erg
400m run
400m run
40/30 calorie ski
400m run
40/30 calorie row
400m run
40/30 calorie bike erg
*Ideally, rounds will be under or at least very close to 4 minutes of work, affording you 2 minutes of rest each round. Scale calories and run as needed.