29
Mar
CrossFit – Thu, Mar 30
Crossfit Cle – CrossFit
We suffer together at CLE!
Warm-up
2 rounds:
5 burpees
Jog Down
Backpedal back
10 K-squat
15 pvc passthrough
10 press in snatch
1 minute each:
Staff stretch R/L
Lunge and passthrough
Spiderman and reach
Situp and reach
Windmill (30 sec R/L)
5 minutes for personal mobility
Restarter:
Do half of the calories you plan on holding in the MetCon at you planned working pace.
MetCon
12×25/20 calorie erg (12 Rounds for time)
12 rounds each for time, rest 1 minute between efforts:
25/20 calorie erg
*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.
*1-11-23 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