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.