CrossFit – Wed, Dec 28
Crossfit Cle – CrossFit
Let’s wish these two a happy birthday as they end their 40th trip around the Sun!Congratulations Josh and Jeremy!
Warm-up
5 burpee
Jog down
Backpedal back
5 burpee
Lateral slide down and back
5 yoga inchworm
10 alternating crossover
10 jumping spiderman
10 slow air squat (short hold in the bottom)
5 I-T-Y raise
30 seconds forward and backward arm circles
5 snow angel
30 second hanging lat stretch R/L
1 minute of cranky elbows
3 reps each:
Down and finish
High pull
High hang muscle snatch
Overhead squat
Power snatch
MetCon
40 years since 1982! Let’s get moving and crush some burpees for those Lavelle brothers!
Fraternal Twins (2 Rounds for time)
2 rounds, each for time:
Round 1:
19 Power Snatch 115/85#
40 Lateral Burpee
82/64 Cals on Ski
Rest 1:00
Round 2:
19 Power Clean 115/85#
40 Push up
82/64 Cals on Bike
Rx+ for a heavier barbell.