5
Oct
CrossFit – Thu, Oct 6
Crossfit Cle – CrossFit
Load up and step fast!
Warm-up
10-8-6-4-2
Box step up
Dumbbell strict press (total)
Windmill (total)
Pick erg and hit 1 minute
Elevated spiderman 30 sec R/L
Elevated pigeon 30 sec R/L
10 banded crossover/open R/L
5 minutes to work on your own personal mobility needs then setup gear for the MetCon
MetCon
Erg and step (8 Rounds for reps)
8 rounds for reps, rest 2 minutes between rounds:
1 minute calorie erg
1 minute weighted box step up
*Pick your box height and load to allow you to step quite quickly. Ideally more than 15 steps in the minute.
**3-10-2022 repeat.