CrossFit – Tue, Apr 18

Crossfit Cle – CrossFit

Warm-up

3 rounds, 30 second stations:

Air squat x2/ overhead squat x1

Spiderman/ Low/ Windmill

Good morning

Get your barbell out and start warming up your overhead squat and your OHS and hip extensions.

Weightlifting

5 rounds on a 4 minute clock:

7 overhead squat 55-70% of 1RM

10 hip extension (weighted if possible)

10 band pull apart (supinated)

Overhead Squat (5 x 7 overhead squat 55-70% of 1RM)

Hip Extension (5×10 weighted if possible)

Prone on a GHD. Neutral spine, working hip ROM.

MetCon

MetCon (AMRAP – Rounds and Reps)

7 minute AMRAP:

15 situp

15 pushup

15 goblet squat 53/35#

15 kettlebell swing

*The goal here is to move unbroken through each set of 15, scale accordingly. Rx+ for GHD or bigger bells.