CrossFit – Wed, May 31
Crossfit Cle – CrossFit
We want to shout out belated birthday wishes and a huge thank you to Andrew Ratcliff who has started work on our mural! We can’t wait to see that barge hit the water!
Warm-up
5 pushup
10 alternating lunge
Jog down back pedal back
5 pushup
10 alt lunge stretch
10 Cossack’s squat
5 pike pushup
15 pvc passthrough
10 situp and reach
5 updog and reach both sides
5 around the worlds each way in an active squat
2 wall climb and hold
10 scap pullup
Big arm circles
5 Y raise
10 kip
Slap hug
5 snow angel
1 minute couch stretch R/L
1 minute banded lat stretch R/L or other overhead mobility
MetCon
30 minute alternating OTM:
10-15 box over (40 seconds max)
Single unbroken set of toes to bar (plan for keeps!)
15-30 seconds upside down (hold, walk, pushups, wall climb…)
Box Over (10 Rounds for reps)
Move your body from one side of a box to the other. A jump with a 2 foot landing on the box is required.
*24/20″ prescribed.
Toes-To-Bar (10x unbroken set)
Your score is your lowest round of unbroken reps, plan for keeps!
Handstand drill (10x 15-30 seconds)
Pick any handstand drill and work on getting better in small doses.
Pick 1-2 drills and build your confidence upside down