CrossFit – Mon, Jul 10

Crossfit Cle – CrossFit

Warm-up

High knees down

Butt kicks back

Stiff leg bear crawl

Spiderman crawl

Cossack’s squat slide

Lunge and twist

2 minute cranky elbow stretch

Weightlifting

5 supersets on a a 3 minute clock:

3 front squat 50-70% (3 second pause at the bottom each rep)

10-25 GHD situp

Paused Front Squat (5×3 50-70% with 3 second pause in the bottom)

GHD Sit-ups (5×10-25)

Pick a larger, but sustainable set to repeat each round.

WOD

Metcon (Time)

2 rounds for time:

32 Devil’s press 40/30# dumbbell set

32 pullup

800m run

*Rx+ for 50/35# dumbbell set AND Chest to bar pullup