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)