Crossfit Cle – CrossFit
Time to pick an erg and a pace. We’ve got “Murph” right around the corner!,Time to pick an erg and a pace. We’ve got “Murph” right around the corner!
Warm-up (No Measure)
5 minutes of “Cindy”:
5 pullup/ring row
15 air squat
Go slow and easy, but complete at least 3 rounds
30 second stretches:
Pigeon pose R/L
Seated forward fold
Lunge type stretch R/L
Doorway stretch R/L
Lat stretch R/L
Overhead squat (hold active for 30 seconds, continue to hold a squat for another 90 seconds after. 2 minute squat!!)
Metcon (10 Rounds for reps)
10 rounds for reps on a 3 minute clock:
12-24 calorie erg (less than 90 seconds)
5-15 pushup (1-2 sets, less than 30 seconds)
Air squat to the 2 minute mark
*Set round one to be a casual pace (70-75% exertion) and expect the later rounds will be much harder to keep on track. Ideally you will maintain the same reps through all 10 rounds.
**Score each round= Calories+pushups+air squats.