Crossfit Cle – CrossFit
Short and sweet today, hit those ergs hard!
Warm-up (No Measure)
3 rounds 30 seconds each station:
Jumping Spiderman/ low/ windmill
Air squat/ close foot squat/ squat and reach
1 minute calf stretch R/L
2 minute doorway or other pec stretch
1 minute couch stretch R/L
Before the Metcon
100m on your erg at a SHARP pace
2 burpee box jump over
Rest 30 seconds
Recover for 2 minutes and then start.
Metcon (10 Rounds for time)
10 rounds each for time, rest 1 minute between efforts:
250m row or ski, 500m bike erg
5 burpee box jump over
*Work with a box that you can clear safely and without hesitation.