22
May
CrossFit – Tue, May 23
Crossfit Cle – CrossFit
There are a few heavy things that still need lifted!
Warm-up
2 minute erg or 400m run
2 rounds:
5 yoga inchworm
10 band passthrough
8 band goodmorning
6 burpees (Spiderman style)
1 minute pigeon pose R/L
1 minute Crossover/Open R/L
20 banded hamstring lockouts R/L
Weightlifting
10 sets on a 2 minute clock:
3 deadlift
*Start at 50% and build to a 3 RM.
Deadlift (10x 3)
*build to a 3 RM.
MetCon
Metcon (Time)
For time:
17-13-11-7-5-3-2
Bar facing burpees
Toes to bar or GHD situp
Sumo deadlift high pull 75/55#
*Rx+ for 95/65# barbell.