20
Apr
**Wednesday – April 21st**
Crossfit Cle – CrossFit
Running hard and staying warm!,Running hard and staying warm!
Warm-up
Warm-up (No Measure)
3 rounds, 30 seconds each station:
Sumo foldover burpee
Air squat
Straight leg situp
20 PVC passthrough
5 k-squat
7 crossover band snow angels
30 second supinated grip hang
Metcon
Metcon (AMRAP – Reps)
24 minutes alternating OTM on a Tabata timer:
Erg calories
Wallball shot
GHD situp or toes to bar
*Attempt to set and hold rep counts for each movement. you’ll have to do some math to figure out your totals.
Cooldown
Warm-up (No Measure)
2 minutes light erging
1 minute updog
1 minute banded hip opener (EL)
1 minute banded crossover (EL)