CrossFit – Wed, Feb 1


CrossFit – Wed, Feb 1

Crossfit Cle – CrossFit

Flip it and kip it!


3 minutes of “Cindy”:

5 pullup

10 pushup

15 air squat

5 yoga inchworm

10 weightless windmill

10 Cossack’s squat

10 sumo foldover

15 pvc passthrough

5 thruster (pause 2 seconds in the squat and focus on speed when you drive out of the squat

5 around the world in an active squat

60-90 seconds of front rack mobility.

Build up to your first round thruster load.


7 supersets on a 3 minute clock:

5 thruster (build 3 sets and hold for final 4 sets)

15-30 second L-sit

Thruster (7×5)

Build 3 sets and hold for final 4 sets

L-Sit (7- 15-30 seconds)

Try to hold your time straight through.


MetCon (Time)

12 rounds for time:

3 handstand pushup

9 sumo deadlift high pull 53/35#

12 goblet squat

*Rx+ for strict or deficit hspu or heavier kettlebell.

50 Burpee February

Let’s get the month started with a fast one! You can do these 50 reps anywhere, so if you didn’t get them done at the gym, set up a timer and knock them out at home!

10×5 burpee sprints (Time)

10 sets for time with 10 seconds rest between sets:
5 burpee (standard burpee with a small hop and a clap at the top.)
Record your finish time (the time on the clock when you finish your final rep).