25
Jul
CrossFit – Wed, Jul 26
Crossfit Cle – CrossFit
Another opportunity to predict your limits and test your mettle!
Warm-up
2 minute erg
5 situp and reach (10 second hold)
10 pushup to updog windmill
15 pvc passthrough
20 ski jump
10 overhead squat
10 press in snatch
20 down dog calf stretch (alternating)
5 minutes for your own mobility
MetCon
MetCon (Weight)
For time, but really for weight:
21-15-9
Overhead squat (must be done unbroken for Rx! Choose your weight wisely!)
1 minute front rack hold same weight as OHS
50 double under (1 minute or 100 single under)
25/20 calorie erg
Post Metcon Accessory
3 rounds, rest as needed between:
LARGE set of GHD situp
20 dumbbell strict high hang muscle clean and and press (done without any help from legs or hips, meant to be done a single, difficult, unbroken set)
GHD Sit-ups (3x LARGE set of GHD situp)
Dumbbell Strict High Hang Clean and Press (3×20 (meant to be done a single, difficult, unbroken set))
Done without any help from legs or hips.