9
Apr
CrossFit – Mon, Apr 10
Crossfit Cle – CrossFit
Up and over!
Warm-up
3 minutes:
5 pushup
10 situp and reach
10 alternating lunge
10 banded good morning
10 banded strict press
10 spiderman to pigeon
20 elephant trunk
2 minute keg stretch on foam roller
1 minute banded lat stretch R/L
Weightlifting
5 rounds on a 3 minute clock:
3 deadlift 60-80%
30-40 second Russian twist (loaded with a plate if possible)
10 no moneys
Deadlift (5×3 deadlift 60-80%
)
MetCon
MetCon (AMRAP – Rounds and Reps)
12 minute AMRAP:
3 power clean and jerk 135/95#
5 pullup
10 pushup
15 air squat
*Rx+ for heavier barbell.