CrossFit – Tue, Mar 28


CrossFit – Tue, Mar 28

Crossfit Cle – CrossFit

Coming out on top!


3 rounds of 30 seconds stations:

Box step up/ box hop

Spiderman/ Low/ Windmill

PVC passthrough/Around the world/In an active squat

5 pushup

10 second plank (very active hollow)

5 yoga inchwork

10 glute bridge

10 alternating crossover

10 lunge and passthrough

5 dumbbell windmill R/L

Select your dumbbells for the MetCon

Warmup to a higher box hop and try out some shoot throughs


12 minutes alternating OTM:

5-10 parallete shoot through (<20 seconds of work)
10 box hop (30-40 seconds of effort)

Shoot Throughs (6x 5-10)

5-10 parallete shoot through (<20 seconds of work)

Box Jumps (6×10)

10 box hop(30-40 seconds of effort). Use a box height that you can move onto safely and quickly while pushing your jumping limits.


MetCon (Time)

4 rounds for time:

20 box step over 20/18″ carrying 35/20# dumbbell set

15 burpee dumbbell deadlift

10 double dumbbell squat