CrossFit – Wed, Nov 15

Crossfit Cle – CrossFit

Warm-up

2 rounds:

5 burpee

Jog down

Backpedal back

5 Crossover snow angel

30 second supinated grip hang

10 I raise

2 wall climb/handstand (10 second hold)

MetCon

Part 1 (Time)

4 rounds for time:

40/30 calorie erg

30 situp

20 kettlebell swing 53/35#

10 handstand push-up

Part 2

From the time you finish to 30 minutes on the clock:

Find a heavy single push press and a heavy single split jerk.

Push Press (Establish a heavy single)

Split Jerk (Establish a heavy single)