Crossfit Cle – CrossFit
A powerful start to put the calories away faster.
2 minute row (1 minute light, stretching hamstrings, 1 minute pick up the pace)
10 sumo foldover
10 Cossack’s squat
10 pushup to updog and reach
10 straight leg dead bug
10 weightless windmill
5 minutes to work on your own mobility needs
Performed at your expected working pace
Half of your projected calories
Half of your projected burpees
Rest 2 minutes and set up to record your scores each round as you
Make what you want of this interval set. Push early and maximize your burpee time if you want the most reps!
90/90 Intervals (7 Rounds for reps)
7 rounds for reps, 90 seconds to work, 90 second rest:
20/15 calorie row
Burpees over rower
*Finish calories in 60 seconds or less. Scale as needed.
2 minute slow row (15-20 strokes per minute)
1 minute each static stretch:
Sit and reach R/L
Standing quad stretch R/L
Doorway stretch R/L