CrossFit – Tue, Oct 25


CrossFit – Tue, Oct 25

Crossfit Cle – CrossFit

Let’s bust out those hops!


2 rounds:

5 pushup

10 situp

Jog down and back

10 lunge and passthrough (band)

10 banded good morning

10 snap to hollow

10 press to updog

1 minute banded crossover stretch R/L

1 minute banded lat/pec stretch R/L


Metcon (4 Rounds for reps)

3 rounds for reps, 1 minute station, 30 second rest between movements:

Box hop 24/20″

Kettlebell swing 53/35#


Kettlebell sumo deadlift high pull
Scored with the total number of reps completed at each of the 4 movements.


3 supersets:

4x 2 way lunges R/L Farmers carry dumbbells

30 second flutter kick

30 second lemon squeeze

Dumbbell Lunge Complex (4x 2-way lunge R/L farmers carry dumbbells)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Forward step, return, Backward step, return. Do all for 4 2-way reps in a row on one leg before switching legs. Set amounts to 16 total lunges.