CrossFit – Wed, Mar 22
Crossfit Cle – CrossFit
Let’s get in one more running workout on Superior!
Warm-up
400m run or equivalent
5 yoga inchworm
5 pushup
30 second pigeon R/L
5 pushup
10 weightless windmill
30 second hang
30 second slap hugs
10 squat jump
10 barbell goodmorning
Weightlifting
6 supersets on a 3 minute clock:
7 pull only deadlift 55-70% (work on the speed of your lifts)
30 second plank step ups
Deadlift (6×7 55-70%)
pull only deadlift, work on the speed of your lifts and drop the bar from the top each rep.
Plank Step Up (AMRAP – Reps)
Start in a low plank and step up the a high plank. Then return back to the low plank.
30 seconds each round.
MetCon
First run of the season, last run on Superior. Pace your self and let’s enjoy the views one more time!
MetCon (Time)
3 rounds for time:
400m run or 500m row/equivalent
16 box over 24/20″
12 power clean 135/95#
*Rx+ for higher box and/or heavier barbell.