24
Jul
CrossFit – Tue, Jul 25
Crossfit Cle – CrossFit
Gotta get on up!
Warm-up
3 rounds:
5 pushup/pike pushup
10 air squat
Jog down
Backpedal back
5 yoga inchworm
10 squat and reach
10 glute bridge
10 crossover
10 scorpion
10 spiderman and get low
10 90/90 hip switch
Warmup and do mobility for front squats and handstand pushup
Weightlifting
10 supersets on a 2 minute clock:
2 front squat
Repeatable set of handstand pushup (strict or kipping)
Front Squat (10×2)
Build from 70-90%, hold heavy double for the final 3-5 rounds.
Handstand Push-ups (Repeatable set of handstand pushup (strict or kipping)
)
MetCon
MetCon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 burpee box over 24/20″
10 toes to bar
*Rx+ for higher box AND knees to elbows.