CrossFit – Tue, Dec 20
Crossfit Cle – CrossFit
Hang on and swing ’em high!
Warm-up
2 minute erg
Bear crawl down
10 Russian KB swing
5 weightless windmill R/L
10 kettlebell swing
5 KB windmill R/L
Spiderman crawl
15 pvc passthrough
5 good morning (5 second hold)
10 lunge and passthrough
10 strict press
5 around the world each way
5 minutes to set up and warmup HSPU and box hop
Gymnastics
5 supersets on a 3 minute clock:
5-10 handstand pushup (work to an increased difficulty, use a deficit if possible. These may be kipping or strict)
7 very high box hop
Handstand Push-ups (5×5-10)
Work strict or practice kipping.
Deficit Handstand Push-ups (5×5-10)
Work strict or practice kipping.
Box Jumps (5×7)
Use the highest box that you possibly can while remaining safe.
MetCon
Got a rule to follow today! Rest accordingly so you can keep those swings unbroken!
MetCon (Time)
For time:
5-10-15-20-25
Kettlebell swing 53/35#
2x walking lunge steps
*MUST complete all kettlebell swings unbroken! Rx+ for a goblet lunge with your kettlebell.