CrossFit – Thu, Oct 5


CrossFit – Thu, Oct 5

Crossfit Cle – CrossFit


3 rounds, 20 seconds cadences (pick your erg for the day):

Row: Ski: Bike:

20 s/m 30 s/m. 60 RPM

25 s/m. 40 s/m. 80 RPM

30+ s/m 45+ s/m 90 RPM

10 situp and reach (3 second holds)

10 scorpion R/L

10 crossover/open R/L

10 dumbbell windmill R/L

10 spiderman into Samson’s stretch (3 seconds holds)

5 prone swimmer

5 minutes for your own mobility


100m row or ski, 200m bike

*Focus on an aggressive start to get your speed early. Then settle into your working pace and cruise it out.


6x500m row, ski, 1k bike or 400m run, rest 2 minutes between efforts (6 Rounds for time)

Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a few seconds.