CrossFit – Mon, Apr 24

Crossfit Cle – CrossFit

Warm-up

2 minute erg

10 sumo foldover

10 squat and reach

15 pvc passthrough

5 Crossover snow angel

10 scap pullup

10 Cossack’s squats

30 seconds of slap hugs

5 Y raise + Overhead squat

10 kips

30 seconds of big arm circles

5 around the world each way

5 slow overhead squat

3 minutes for your own shoulder and squat mobility

Weightlifting

7 supersets on a 3 minute clock:

3×4, 4×2 overhead squat

Negative + pullup + negative

Overhead Squat (3×4, 4×2 build from 60-85% of your 1RM)

Pull-ups (7x tempo complex:
Negative + pullup + negative)

*Start each one at the top and try to keep your hollow while working 3-5 second tempo.

MetCon

MetCon (Time)

3 rounds for time: *10 minute cap

50 double under (100 single under)

30 kettlebell swing 53/35#

15 toes to bar