CrossFit – Tue, Mar 14


CrossFit – Tue, Mar 14

Crossfit Cle – CrossFit

How hip is your hop?


5 pushup

10 alternating lunge

Jog down

Backpedal back

5 burpee

10 squat jump

Lateral slide down and back

15 pvc passthrough

5 yoga inchworm

5 around the world each way

Walking lunge to the kettlebells (add stretch to your lunge for the second half)

10 kettlebell deadlift

5 windmill R/L

10 kettlebell sumo deadlift high pull

5 windmill R/L

10 walking lunge (goblet kettlebell) and then leave it by your pullup bar

2 wall climb with 5-10 second holds at the top

30 second hang from pullup bar

5 minutes to warmup into your handstand pushup and box over

Handstand Walk (7x no more than 20 seconds of effort)


14 minutes alternating OTM:

Handstand pushup or handstand walk (work on control or strength inverted, no more than 20 seconds of effort)

5-7 Box over (use a high box and work for no more than 30 seconds)

Handstand Push-ups (7x set)

Handstand pushup, work on control or strength. Kipping or strict. Pick a repeatable volume and build some consistency.


Stay efficient on the bar and pick the right kettlebell! There is no time for rest in this one!

MetCon (AMRAP – Rounds and Reps)

10 minute AMRAP:

14 toes to bar

16 kettlebell sumo deadlift high pull 53/35#

14 walkinggoblet lunge

*Rx+ for 18 toes to bar each round and/or a heavier kettlebell.