CrossFit – Thu, Oct 27
Crossfit Cle – CrossFit
Shoulders are on fire
Vision beginning to blur
Fast hands lead the way
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
Metcon
Check those scores from 9-1-2022. Time to better your pacing and advance your fitness!
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′.
9-1-2022 repeat
Cooldown (No Measure)
1 minute seated forward fold
30 second standing quad stretch R/L
30 second sumo foldover
30 second sumo reach back
30 second standing side bend R/L