5
Sep
CrossFit – Wed, Sep 6
Crossfit Cle – CrossFit
A whole lot of hopping!
Warm-up
2 minute erg/400m run
10 spiderman burpee
10 Samson’s stretch
15 band passthrough
10 band good morning
1 minute pigeon R/L
20 banded hamstring lockout R/L
1 minute banded lat stretch R/L
3 wall climb and hold (5 seconds)
Gymnastics
7 rounds alternating OTM:
Handstand drill (15-30 second handstand practice (biased towards handstand walk, hold, shoulder taps))
Work specified time or reps at handstand drill/skill
Double-Unders (30 seconds of double under (max reps if you are proficient))
MetCon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box