6
Nov
CrossFit – Tue, Nov 7
Crossfit Cle – CrossFit
Working outside your comfort zone… at least for most of us!
Warm-up
3 minute shoulder tap Cindy:
5 pullup
10 shoulder tap (in a plank, pike or handstand)
15 air squat
5 yoga inchworm (long down dog)
10 squat and reach
10 situp and reach
10 crossover
10 scorpion
5 prone swimmer
10 scap pullup
Wall climb to 10 second handstand hold
30 second supinated grip hang
2 kick up to 10 second handstand hold
Gymnastics
6 rounds alternating OTM:
Strict Pullup (Single unbroken set)
Pullup without a kip. Scale with a band, negatives or to ring rows as needed.
Maintain same rep count for all 6 rounds.
Handstand drill (20-30 seconds of work)
Work specified time or reps at handstand drill/skill
Pick a repeatable work load and work to improve quality each round.
MetCon
MetCon (Time)
3 rounds for time:
400m row
15 lateral burpee over rower
12 power snatch 115/80#
*Rx+ for 135/95#.