CrossFit – Tue, Sep 26


CrossFit – Tue, Sep 26

Crossfit Cle – CrossFit


2 minute erg or 400m run

Spiderman crawl down

High kick and floor touch back

Over the hurdle, under the hurdle (half right, half left)

Stiff leg bear crawl

10 lunge and passthrough

10 good morning

10 pushups (hot hands)

10 crossover/open

10 prone swimmer

30 second staff stretch R/L

5 around the world each way

5 minutes for mobility

Warmup your lunge complex


5 rounds on a 3 minute clock:

Dumbbell Lunge Complex (Double dumbbell power clean
4 front rack walking lunge
4 walking lunge with right arm overhead and left arm suitcase carry
4 walking lunge with right arm suitcase carry and left arm overhead)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Start light, build up in weight and “max out” your final set.


Power Elizabeth (Time)

For time:


Power clean 135/95#

Ring dip