6
Apr
CrossFit – Fri, Apr 7
Crossfit Cle – CrossFit
Choose wisely my friends!
Warm-up
2 rounds:
10 alternating lunge
3 pushup inchworm
Jog a lap around the rig
1 minute of pigeon pose
10 weightless windmill R/L
30 seconds of slap hugs
10 barbell good morning
5 minutes for personal mobility
Review and start band resisted deadlifts and dips
Weightlifting
7 supersets on a 3 minute clock:
5 band resisted deadlift 55-70%
5-10 strict dips (single unbroken set)
Deadlift (7×5 band resisted deadlift 55-70%)
Dips (7×5-10 strict dips (single unbroken set))
MetCon
Swing and Spin (Time)
For time:
50-30-10
Kettlebell swing (Pick a weight and try to go unbroken!)
Calorie erg (ladies: 40-24-8)