17
Oct
CrossFit – Wed, Oct 18
Crossfit Cle – CrossFit
We aren’t done running yet!
Warm-up
200m run
10 sumo foldover
10 scap pullup
10 lunge and twist
200m run
10 weightless windmill
10 kip
30 seconds of slap hugs
30 seconds of leg swings 4 ways
30 seconds of wrist stretch 4 ways
1 minute of downdog calf pumps
5 minutes for personal mobility
MetCon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
5 rounds on a 3 minute clock:
Handstand drill (5x 30 seconds of work)
Work specified time or reps at handstand drill/skill