Crossfit Cle – CrossFit
Back under the barbell for a few rounds.
Warm-up (No Measure)
2 minute row, crescendo from 20 to 30 strokes per minute
5 I-T-Y raise
10 PVC overhead squat
Spiderman into lunge and twist down
High kick and floor touch back
4 minutes pick your poison mobility:
Banded lat stretch
Any mobility that helps you out with overhead squats.
Overhead Squat (8 superset rounds on a 3 minute clock)
2 overhead squat
4 strict toes to bar or knee raises (alternating raising to the right and left)
*Start around 70% of your projected 1RM on Wodify and build to 95% if possible.
Tabata all over that Rower! (AMRAP – Reps)
12 minute AMRAP on a Tabata timer:
Odd minutes – Row calories
Even minutes – Burpees over rower
*Score is total rep count. Let the rower keep a running total (DON’T RESET THE MONITOR) and focus on keeping track of your burpees. Rx+ if you use a tall rower.