25
Jan
**Tuesday – December 16th**
Crossfit Cle – CrossFit
Enjoy those rests!
Warm-up
Warm-up (No Measure)
2 rounds:
1 minute on an erg
5 sumo foldover
10 close footed air squat (use a rig upright to work greater ROM if needed)
15 pvc passthrough
10 Y raise (crossover bands)
10 scap pullup
10 I raise
10 kip to kipping pullup
2 minutes of calf stretching or ankle mobility for pistols
Metcon
Metcon (7 Rounds for time)
7 rounds on a 4 minute clock:
20/16 calorie erg
15 pushup
10 pullup
10 – 20 pistol (roughly 30-40 seconds of work)
*Rounds must be completed before 3 minutes. Scale reps and movements accordingly.
Cooldown
Metcon (No Measure)
3 light minutes on the erg
1 minute sit and reach stretch (EL)
1 minute pigeon (EL)
1 minute doorway stretch
1 minute banded lat stretch (EA)