CrossFit – Wed, Mar 29

28
Mar

CrossFit – Wed, Mar 29

Crossfit Cle – CrossFit


Up and under!

Warm-up

2 minutes on your erg (bring it out and set it up for the workout)

10 situp and reach (short holds)

5 press to up dog

10 air squats

5 up dog and reach

With a PVC:

10 K-squat

15 passthrough

10 down and finish

10 high hang clean

Review and run 15 medball cleans to practice technique.

MetCon

MetCon (AMRAP – Rounds and Reps)

20 minute AMRAP:

5+5 medball clean 20/14#

20 abmat situp

200m row or equivalent

*Rx+ for GHD situps.

Post Metcon Accessory

4 supersets on a 3 minute clock:

7 good morning

7 bent over barbell row

7 slow pushup

Good Mornings (4×7)

Bent Over Row (4×7)

Push-ups (4×7)

Perform the slowest reps you can in both directions.