7
Mar
CrossFit – Wed, Mar 8
Crossfit Cle – CrossFit
Never had such a good time!
Warm-up
5 pushup
10 alternating lunge
Jog down andback pedal back
5 burpee
10 air squat
Jog down and back pedal back
10 spiderman to pigeon
10 weightless windmill
10 narrow stance air squat
20 elephant trunk
10 scap pullup
20 seconds of slap hugs
10 kip
5 forward and backward arm circles
2×5 kip into pullup (or set up and start working banded pullups)
5 minutes to warm up into your pistols
Gymnastics
14 minutes alternating OTM:
Kipping pullup 15-20 seconds of work
Pistol 20-40 seconds of work
Pull-ups (7x 15-20 seconds of work)
Break into sets as needed.
Pistols (7x 20-40 seconds of work)
Work an appropriate volume and intensity to repeat for 7 rounds.
MetCon
MetCon (AMRAP – Reps)
4 rounds on a Tabata timer:
2x med ball clean
2x V-up
2x dumbbell push press 50/35# set