CrossFit – Wed, Sep 27
Crossfit Cle – CrossFit
Get moving!
Warm-up
3 minutes of Knee raise “Cindy”
5 knee raise/toes to bar
10 pushup
15 air squat
15 pvc passthrough
5 k-squat with 3 press in snatch
10 scorpion
10 spider pigeon
5 around the world each way in an active squat
10 overhead squat
30 second PVC over shoulder FR stretch R/L
10 push press
Weightlifting
20 minutes to establish:
Push Press (1 RM)
Build up and work mobility for the first 10 minutes. Hit a handful of heavy singles in the final 10,
MetCon
MetCon (Time)
4 rounds for time:
200m run
15 overhead squat 95/65#
15 toes to bar
*Rx+ for heavier barbell.