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120613 CrossFit

6
Dec

120613 CrossFit

Main – CrossFit

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Metcon (Time)

3 rounds for time.
10 Deadlifts 275/185
50 Double-unders

Overhead Squat (10×5)

EMOTM for 10-min, complete 5 OHS + 5 Pull-ups. Choose challenging weight for OHS; increase during session if needed.

Handstand Push-ups (3xME Strict HSPU)

If you use kipping HSPU, complete 2x HR Push-ups for every completed kipping HSPU directly after each set.

No box scaling.

Work on strict chest to deck push-ups, 3×15 (even if sets are broken).