CrossFit – Thu, Nov 9

Crossfit Cle – CrossFit

Warm-up

400m run or equivalent

5 yoga inchworm

10 I-raise

1 minute doorway stretch

5 crossover snow angel

10 leg swings 4 ways

5 light dumbbell windmill R/L

10 burpee dumbbell snatch (light with spiderman step up)

Jump Starter:

up to your working weight for burpee dumbbell snatches

MetCon

Run to the Dumbbell (5 Rounds for time)

5 rounds each for time on a 6 minute clock:
800m run or equivalent bike ski or row (600m/400m scale)
10 burpee dumbbell snatch 50/35#
*Rounds must be completed in less than 5:00. Scale distance accordingly. Run pace should be stead and repeatable. Burpee dumbbell snatches should be smooth and quick and ideally less than a minute.