26
Jun
CrossFit – Tue, Jun 27
Crossfit Cle – CrossFit
Hang on!
Warm-up
2 minute erg or 400m run
10 sumo foldover
10 box step up (tall box)
10 squat and reach
10 box hop (low to normal)
10 banded goodmorning
10 straight leg dead bug
10 Crossover R/L
10 Spiderman to pigeon
4 way wrist stretch
1 minute couch stretch
5 minutes for you own mobility
WOD
WOD (Weight)
For time:
30 -20-10
Burpee box up (hop or step) 20/24″
Ab mat situp
Kettlebell swing UNBROKEN as heavy as possible
*Score is you kettlebell weight. Must go unbroken to get the Rx!
**Rx+ for GHD situps.
Post WOD Accessory
3 supersets rest 3 minutes between:
15 band pull apart supinated grip
30 band tricep press down