Crossfit Cle – CrossFit
Work with a purpose, train with intensity!
Warm-up (No Measure)
3 minute erg (easy, steady, hard)
10 situp and reach
10 updog and windmill
10 spiderman windmill
5 minutes to mobilize any personal issues.
Metcon (5 Rounds for time)
5 rounds, each for time, rest 3 minutes between rounds:
15/12 calorie row, ski or bike
Round times should not exceed 4 minutes. Adjust calories and/or run distance to accommodate.
Double Under Conditioning (AMRAP – Reps)
Pick a number that you believe you can consistently hit if you fully recover between attempts. Perform 10 rounds successfully hitting your number unbroken. If you mess up, recover fully and continue. Perform no more than 15 attempts.
If you are repeating this and becoming more consistent, start structuring your rest, decreasing it an increasing your set size as you start completing all rounds without errors.