11
May
CrossFit – Fri, May 12
Crossfit Cle – CrossFit
Landing low.
Warm-up
2×30 second stations:
PVC passthrough/Around the world
Alternating lunge/Lunge stretch
Behind the neck push press
K-squat
5 I-T-Y raise
5 yoga inchworm (updog and reach)
5 90/90 raise and press
10 straight leg dead bug
30 second hang from pullup bar
2 minute keg stretch/Lat smash
1 minute cranky elbow stretch
Weightlifting
6 supersets on a 2 minute clock:
5 behind the neck push press
5 90ยบ ring row
Behind the neck push press (6×5 working 40-60% of your 1RM overhead squat.)
MetCon
MetCon (AMRAP – Rounds and Reps)
13 minute AMRAP:
100m farmers carry .75 bodyweight
15 box hop 24/20″
20 V-up
*Rx + for 30″ box and GHD situp.