CrossFit – Wed, Dec 21
Crossfit Cle – CrossFit
Winter has finally arrived! Let’s celebrate with some situps!
Warm-up
3 minutes of “Cindy”:
5 pullup/ ring row
10 pushup
15 air squat
20 elephant trunk
10 lunge and twist
30 second hang
30 second slap hug
10 spiderman and windmill
5 situp and reach (10 second hold)
1 minute of cranky elbows
Burgener style, 5 reps each:
Down and finish
High pull
High hang power clean
Hang power clean
Low hang. power clean
Weightlifting
Let’s see those big weights moving!
Power Clean (20 minutes to build to a 1RM)
MetCon
Winter Solstice is at 4:48 PM. So we are going to do double that in a continuing AMRAP to start our winter off right!
MetCon (AMRAP – Rounds and Reps)
2x 4 minute and 48 second AMRAP, rest 2 minutes between:
12 deadlift 185/125#
21 wallball shot 20/14#
22 abmat situp
*Pick up where you left on on the first AMRAP. Record a single score of your finished rounds and reps. Rx+ for GHD situps.