Crossfit Cle – CrossFit
Nothing can keep you down!
3 rounds, 30 second stations:
Pushup to spiderman
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
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.
For time on a Tabata timer:
Wallball shot 20/14# to 10/9′
*Rx+ for a heavier ball or GHD situps.