CrossFit – Thu, Oct 20
Crossfit Cle – CrossFit
Leaving it all on the erg!
Warm-up
400m run or 2 minute row/ski/bike
Knee hug to Samson’s stretch down
Stiff leg bear crawl back
Quarter squat and later slide half right, half left
Spiderman crawl
15 pvc passthrough
10 good morning
5-7 minutes working personal mobility needs
Set up ergs then restart your system with:
30 second ski
Swift jog down to barbell club and back up to the front
MetCon
Today’s intervals were put on instagram by the phenomenal Annie Thorisdottir and recommended to us by Rhonda! Thanks Ladies!
Annievals (6 Rounds for time)
6 Intervals, each for time on a 6 minute clock:
40/30 calorie ski
400m run
40/30 calorie row
400m run
40/30 calorie bike erg
400m run
400m run
40/30 calorie ski
400m run
40/30 calorie row
400m run
40/30 calorie bike erg
Ideally, rounds will be under or at least very close to 4 minutes of work, affording you 2 minutes of rest each round. Scale calories and run as needed.