Crossfit Cle – CrossFit
Warm-up (No Measure)
10 jumping spiderman
5 pullup/ring row
10 lunge and twist
2 minutes of kneeling forearm/wrist stretch
1 minute R/L kettlebell trap/neck stretch (hold single KB letting it reach down towards the floor while gently letting your head fall away from the kettlebell)
3 minutes working whatever mobility your body needs
Metcon (5 Rounds for time)
5 rounds each for time, rest 3 minutes between rounds:
90 second erg for calories
200m light farmers carry (5-35# dumbbell/kettlebell sets)
Ideally you will be able to move at a light jogging pace and complete the carry unbroken each round.
Metcon (No Measure)
If you have time after the intervals, work on your double unders.