CrossFit – Tue, Dec 20

Crossfit Cle – CrossFit

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.