30
Apr
CrossFit – Mon, May 1
Crossfit Cle – CrossFit
Keep swinging ’em!
Warm-up
2 rounds:
5 pushup
10 air squat
5 sumo foldover
Jog down
Backpedal back
10 K-squat
15 pvc passthrough
10 pvc push press
15slap hugs
10 around the world
1 minute Crossover stretch R/L
1 minute Pigeon R/L
Set up and warmup into band resisted deadlifts
Weightlifting
10 supersets on a 2 minute clock:
3 band resisted deadlift 50-60% of your 1RM
5-10 pushups (you may work deficit or on rings, or scale as needed)
Deadlift (10×3 band resisted 50-60%)
Push-ups (10×5-10)
Perform a single unbroken set each round.
MetCon
MetCon (Time)
5 rounds for time:
30 air squat
20 Russian kettlebell swing 53/35#
10 kettlebell push press (5R/5L)
*Rx+ for kettlebell swings (full overhead) and handstand pushups.