CrossFit – Tue, Sep 27
Crossfit Cle – CrossFit
Ahhhhh! Don’t watch!
Warm-up
2 rounds, 30 seconds per movement:
Box step up
Alternating pigeon
Glute bridge
Continuous squat and reach
5 Crossover band snow angel
5 Dumbbell strict press R/L
5 Crossover band 90/90 raise and press
5 Dumbbell strict press R/L
1 minute banded hip opener R/L
1 minute banded lat stretch R/L
Prep with 2-3 sets of 5 box hops building height.
MetCon
Pace wisely and set up for efficient transitions. Lot’s of rounds in 20 minutes!
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
3 handstand pushup
6 dumbbell or kettlebell snatch Right and Left arm 50/35#ish
9 box hop 24/20″
*Rx+ strict handstand pushup and higher box hops.
Accessory
3 superset rounds rest as needed between:
GHD Sit-ups (3x set)
Perform a set on the GHD that allows you to repeat it twice more.
Shoulder Press (3×20 banded)
Use your feet to adjust band difficulty to make 20 unbroken reps super spicy.
Banded Bicep Curl (3×20 unbroken)
Use your feet to adjust band difficulty to make 20 unbroken reps super spicy.