CrossFit – Thu, Jun 8


CrossFit – Thu, Jun 8

Crossfit Cle – CrossFit

just as the wolf pack

we strive struggle and succeed

pushing through as one



Jog down

Lateral slide back

High knees

Butt kicks

Lunge and twist

Stiff leg bear crawl

5 pushup to up dog + 2 reach

10 straight leg dead bug

10 glute bridge

10 situp and reach (wide legs)

10 scorpion stretch

8 minutes for you to work on your own mobility needs


250m row (or equivalent) at the pace that you hope to hold for The Spicy Seven.

Rest 2 minutes and set up for the intervals.


The Spicy Seven (7 Rounds for time)

7 rounds each for time on a 3 minute clock:

500m row or equivalent

*Pick a pace that you will be able to repeat for all 7 rounds. Ideally you will perform all within a 5 second spread.
400m runs are strongly encouraged this time of year!

*4-27-23 repeat


2 minute light erg or walk

1 minute seated forward fold

1 minute butterfly stretch

30 second Samson’s stretch R/L

30 second hanging lat stretch R/L

1 minute doorway stretch

30 second calf stretch R/L