CrossFit – Thu, Nov 16

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 spiderman

10 situp and reach

10 scorpion

4 way wrist/forearm stretch (30 seconds each way)

10 Samson’s stretch

10 squat to hip raise

10 leg swing each way (forward/back and crossbody)

30 second supinated grip hang

5 minutes to work on your mobility before starting the intervals

Run/Erg Carry Crawl (6 Rounds for time)

6 rounds each for time, rest 2 minutes between rounds:
200m run or 250m ski/row, 500m bike
50m farmers carry (Heavy)
25m bear crawl
*Rx+ for handstand walk 50′.

MetCon