CrossFit – Tue, Oct 18

Crossfit Cle – CrossFit

Warm-up

2 minute row

10 situp and reach

10 updog windmill

10 squat jump

10 Samson’s stretch

5 forward arm circles

5 backward arm circles

10 tuck jump

2 wall climb (10 sec hold)

1 minute calf stretch R/L

1 minute banded lat stretch R/L

Gymnastics

5 superset rounds on a 4 minute clock:

5 high box hop

5 strict toes to bar

30 seconds to 1 minute of handstand drill and practice

Box Hop (5 Rounds for distance)

5×5 to a high box
Use the tallest boxes you safely can.

Strict Toes-To-Bar (5×5)

Handstand drill (5x 30-60 seconds to drill)

Pick any handstand drill and work on getting better in small doses.

MetCon

Metcon (Time)

For time: *12 minute cap

50/40 calorie row

30 lateral burpee over the rower

10 muscle up (scale with 20 dips)

30 jumping lunge to a 6″ touch

50/40 calorie row