Crossfit Cle – CrossFit
Happy to introduce another newer member. Welcome to CrossFit CLE Hooks!
Warm-up (No Measure)
High knees down
Butt kicks back
Stiff leg bear crawl
Over/under the hurdle (half and half)
Knee hug into Samson’s lunge
1 minute kettlebell calf smash R/L
1 minute banded crossover stretch R/L
1 minute banded hip opening lunge stretch R/L
4x400m run/200m sprint (8 Rounds for time)
4 rounds, each effort for time:
2 minute rest
1 minute rest
*Run your 400m at a pace that you would be able to sustain for more than a mile. This will be necessary to allow you to continue recovering from the 200m sprints.
**Last programmed 7/22/2021.
Metcon (3 Rounds for weight)
3 rounds, rest as needed between rounds:
6 double dumbbell alternating lunges (farmers carry style)
6 double dumbbell power clean
6 double dumbbell alternating lunges (dumbbells on shoulders)
6 double dumbbell strict press
*Complete as an unbroken complex. Start light enough that you will be able to increase weight each round. Score is the combined weight of your dumbbell set from each round.