4
Oct
CrossFit – Thu, Oct 5
Crossfit Cle – CrossFit
Warm-up
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
JumpStarter:
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.
MetCon
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.