CrossFit – Tue, Mar 28
Crossfit Cle – CrossFit
Coming out on top!
Warm-up
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
Gymnastics
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
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