CrossFit – Tue, Mar 14
Crossfit Cle – CrossFit
How hip is your hop?
Warm-up
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)
Gymnastics
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.
MetCon
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.