11
Jul
CrossFit – Wed, Jul 12
Crossfit Cle – CrossFit
Learning to be a kid again. Priceless!
Warm-up
3 minutes:
5 pushups/pike pushups
5 situp and reach
10 ski jump (lateral hop over a joint in the mats)
15 pvc passthrough
20 elephant trunk
10 Spiderman to pigeon
5 around the world each way
10 squat jump
30 second staff stretch R/L
3 minutes for shoulder/overhead mobility
Gymnastics
16 minutes alternating OTM:
Handstand pushup (single set each round, plan for keeps)
Toes to bar (single set each round, plan for keeps)
Handstand Push-ups (8x Single set)
Toes-To-Bar (8x Single set)
WOD
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
10 pushup
15 kettlebell swing 53/35#
10 box hop 24/20″
*Rx+ for heavier kettlebell swing AND higher box.