CrossFit – Wed, Nov 23
Crossfit Cle – CrossFit
Today we will have our normal morning hours 5:30am-11am classes and open gym. Afternoon classes 3:30pm-6:30pm as usual But there will NOT be any afternoon open gym (typically 12pm-3:30pm, but cancelled for today).
Warm-up
2 minute erg
High knees down
Butt kicks back
10 air squat
Bear crawl
Spiderman
10 pushup
Lateral slide down and back
10 situp
10 glute bridge
10 straight leg dead bug
5 press to updog + 2 reaches
10 lunge stretch (Samson’s/Twists)
10 squat and hip raise
7 minutes to work your own mobility needs
Restarter:
15 seconds each erg with a smooth transition between to restart the heart and get you ready for that first minute of work!
MetCon
Intervals today because tomorrow is Thanksgiving! You’ve got twice as much work as you get rest. Don’t go too hard out the gate. Set a strong but maintainable pace and improve after the second round if you find you’re leaving some calories on the table.
5 rounds of a 3 erg mixup (5 Rounds for calories)
5 rounds for calories, rotating 3 ergs:
1 minute work erg 1
30 second rest
1 minute work erg 2
30 second rest
1 minute work erg 3
30 second rest
Cooldown
2 minute light erg
30 second pigeon pose R/L
1 minute seated forward fold
30 second lunge stretch R/L
30 second hanging lat stretch R/L