CrossFit – Fri, Jul 21
Crossfit Cle – CrossFit
stack shoulders brace core
small imperfections shine clear
engage the floor more
Warm-up
5 burpee
10 Samson’s stretch
15 pvc passthrough
10 spiderman burpee
5 prone swimmer
15 scap pullup
20 90/90 hip switch
10 around the world each way
5 down and finish
5 high pull
5 high hang power clean
5 over and back push press
5 hang power clean and jerk
3 wall climb with 5 second hold
Weightlifting
4 superset on a 4 minute clock:
4 alternating front rack lunge
Transfer barbell to your back by way of an overhead lift and lower
4 alternating back rack lunge
30 second handstand walk, handstand hold or shoulder tap effort
Lunge Complex (4x
4 alternating front rack lunge
Transfer barbell to your back by way of an overhead lift and lower
4 alternating back rack lunge)
Handstand drill (4x
30 second handstand walk, handstand hold or shoulder tap effort
)
Work specified time or reps at handstand drill/skill
MetCon
It’s a shorter but harder Cindy on your plate today!
MetCon (AMRAP – Rounds and Reps)
15 minute AMRAP:
5 pullup
10 pushup
15 air squat
*Each round is followed by power clean and jerks at 75% of your 1RM clean and jerk. Start with 1 and increase by 1 rep each round.