22
Aug
CrossFit – Wed, Aug 23
Crossfit Cle – CrossFit
Up and over.
Warm-up
3 minutes of “Cindy”:
5 pullup
10 pushup (mix in some pike pushups)
15 air squat
10 Spiderman to pigeon
10 situp and reach wide legs 5R/5L
20 alternating calf pumps (downdog)
30 second hang from pullup bar
15 pvc passthrough
5 reps each:
Down and finish
High pull
High hang clean
Push press
Low hang clean
Split jerk
Around the world R/L
Set up gear, warm up reps and do mobility
MetCon
MetCon (AMRAP – Reps)
30 minute alternating OTM:
5-10 handstand pushup
10-20 box over
1 clean and jerk (Start light, build to a fairly heavy weight and maintain for the final 5 rounds)
Score your handstand pushups and box over reps. Scoring for your clean is below.