CrossFit – Tue, Nov 7


CrossFit – Tue, Nov 7

Crossfit Cle – CrossFit

Working outside your comfort zone… at least for most of us!


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

5 minutes of mobility and prep for gymnastics and power snatches.


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 (Time)

3 rounds for time:

400m row

15 lateral burpee over rower

12 power snatch 115/80#

*Rx+ for 135/95#.