CrossFit – Wed, Oct 4


CrossFit – Wed, Oct 4

Crossfit Cle – CrossFit

Nothing can keep you down!


3 rounds, 30 second stations:

Pushup to spiderman

Sumo foldover

Hang / scap pullup / kip

15 pvc passthroguh

5 snow angel

2 wall climb and hold 5 second

10 crossover R/L

5 90/90 raise and press

2 handstand hold 10 second

5 around the world R/L

10 goodmorning

5 minutes for personal mobility

5 minutes to warm into pullups and handstand drills


7 rounds alternating on the minute:

Handstand drill (30 second handstand drill
*Ideally handstand walks, hold or shoulder taps. An exercise that requires shifting weight and/or balancing upside down.)

Work specified time or reps at handstand drill/skill

Strict Pullup (Strict pullup
*Set a single volume and keep it for all 7 rounds. Ideally more than 5 reps)

Do your best to hold your body in a hollow and pull the bar to your body.


MetCon (Time)

For time on a Tabata timer:


Wallball shot 20/14# to 10/9′


*Rx+ for a heavier ball or GHD situps.