CrossFit – Tue, Apr 25

24
Apr

CrossFit – Tue, Apr 25

Crossfit Cle – CrossFit


The burn is growing!

Warm-up

3 minutes of “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

10 band passthrough

10 banded goodmorning

5 yoga inchworm with windmills

10 lunge and twist (long hold)

10 band passthrough

1 minute banded hamstring lockout R/L

1 minute Crossover R/L

Setup and warm into DL weight and box hops

Weightlifting

3 supersets on 5 minute clock:

10 deadlift (start between 40-50% and build to a 10RM (likely between 75-80%))

15 band pull apart (pronated)

10 seated start box hop

Deadlift (3×10 build to 10 RM)

MetCon

MetCon (AMRAP – Rounds and Reps)

15 minute AMRAP on a 40/20 clock:

20 dumbbell walking lunge step (single dumbbell held as you wish)

15 burpee to a 6″ touch

10 dumbbell hang power clean and jerk 50/35# (alternating after 5)