18
Apr
CrossFit – Wed, Apr 19
Crossfit Cle – CrossFit
Working hard will wear you out!
Warm-up
2 minute erg
10 sumo foldover
5 pushup to updog to double reach
15 pvc passthrough
5 each:
Down and finish
High pull
Hang muscle snatch
muscle snatch
5 around the world each way
5 long hold goodmorning
1 minute banded hip opener R/L
2 minutes for your own mobility
Warmup and prep HS and pistol
Gymnastics
12 minutes alternating OTM:
20-30 seconds of handstand holds and drills
30-40 seconds of pistols
Handstand drill (6x 20-30 seconds)
Pick any handstand drill and work on getting better in small doses.
Pistols (6x 30-40 seconds)
MetCon
MetCon (4 Rounds for reps)
4 rounds, 1 minute per station for reps
Muscle snatch 75/55#
Alternating lunge with the barbell on your back
Toes to bar
Double under
Rest