11
Oct
CrossFit – Thu, Oct 12
Crossfit Cle – CrossFit
Leaving it all on the floor!
Warm-up
1 minuter erg (light 20 seconds, medium 20 seconds, hard 20 seconds)
10 spiderman and reach
1 minute erg
10 situp and reach
1 minute erg
10 Samson’s stretch
15 band passthrough
10 banded good morning
5 pushup to updog and reach
10 banded crossover/open
20 downdog calf stretch (2 second holds)
10 band around the world
5 minutes for you own mobility
MetCon
Double the Fun (7 Rounds for reps)
7 rounds, each for reps, 2:30 to work, 2 minute rests:
1 minute erg calories
30 seconds of double under / single under
1 minute erg calories
*Score total rep (Cal + Rope work).