February 12, 2018 CrossFit Proficient

Tuesday 13th February -‘Hangman’

CrossFit Proficient – CrossFit

A fast little 5 Rounder, that should see your Forearms and grip strength tested. Recovery should be adequate though on the Walking Lunges.


Warm-up (No Measure)

200m Run

90sec Seated Pike Stretch

90sec Seated Straddle Stretch

3 Rounds:

10 Russian KB Swings

5 Single Leg KB Deadlifts (each side)

10 Glute Bridges (5 Single Leg each side for advanced)


Deadlift (3-3-3-3-3-3)



Metcon (Time)

5 Rounds for Time:

10 Hang Cleans, Bodyweight

1 Rope Climb

30 Walking Lunge Steps
Rx Bodyweight

*Scale to 3/4 or 1/2 Bodyweight if necessary

Cool Down

Seated Forearm Stretch

Seated Adductor Stretch

Pigeon Pose