CrossFit – Fri, Aug 25

Crossfit Cle – CrossFit

Warm-up

2 rounds of 30 second stations:

Air squat / Front squat

PVC passthrough

Good morning

Scap pullup / Kip

30 second staff stretch R/L

2 minutes of front rack mobility

Weightlifting

5 superset rounds on a 3 minute clock:

Paused Front Squat (5×3)

3 seconds in the bottom, work 60-75% of 1RM

GHD Sit-ups (5×10-25)

Work a single, smooth set that will not leave you trashed the next 5 days.

MetCon

MetCon (AMRAP – Rounds and Reps)

15 minute AMRAP:

5 cluster 115/80#

10 pullup

15 bar facing burpee

*Rx+ for heavier cluster AND Chest to bar pullup.