Crossfit Cle – CrossFit
Sometimes getting fitter will take getting down and dirty!
Warm-up (No Measure)
2 rounds, mobility between:
10 legs only
10 legs and lean
10 lean and pull
10 regular strokes
Rnd 1: 15 banded hamstring lockout (EL)
Rnd 2: 15 leg swing Frontal and Sagittal (EL)
Metcon (14 Rounds for time)
7 rounds, each interval for time:
30 second rest
2 minute rest
*Set up your erg for variable intervals with undefined rest. Watch the main clock to determine your rests.
**Score each interval. Your total score will be your cumulative time over 14 intervals.
Metcon (No Measure)
2 minute super light row
2 minute sit and reach (legs together)
1 minute couch stretch (EL)
2 minute keg drill or equivalent shoulder and spine stretch