CrossFit – Wed, Aug 9
Crossfit Cle – CrossFit
How many do you have?
Warm-up
3 minutes of ring row “Cindy”
5 ring row
10 pushup
15 air squat
5 yoga inchworm with the reaches
10 pvc passthrough
10 crossover
10 scorpion
10 glute bridge
5 K-squat
10 sumo deadlift high pull
5 around the world each way in an active squat
10 push press
30 second supinated grip hang
10 slap hugs
10 scap pullup
5 arm circles forward and back
2×5 kip to pullup
5 minutes for personal mobility
MetCon
Set a pullup number that you believe you can complete all 10 rounds. Be wary, the barbell work will fatigue the arms.
MetCon (AMRAP – Reps)
20 minutes alternating OTM:
Minute 1:
5 sumo deadlift high pull 95/65# (meant to be done unbroken each round)
5 front squat
5 push press
Minute 2:
Large unbroken set of pullups (7 minimum, perform 2 sets if needed to complete 7+)
Rx+ for chest to bar pullup.
Post Metcon Accessory
MetCon (Checkmark)
Start at 23 minutes on the clock:
7 minutes Alternating OTM:
Flutter kick
Wall sit
*Perform fast transitions and attempt to work as much of the 7 minutes as possible. You will spend 4 minutes on flutters, and only 3 on wall sits.