Crossfit Cle – CrossFit
Pace the rows wisely. You’ll be faster if you can do unbroken deadlifts and quick box hops.
3 minute row
10 sumo foldover
10 Spiderman (2-3 seconds) + Pigeon (4-5 seconds)
10 lunge stretch
10 banded good morning
1 minute banded hamstring floss R/L
1 minute calf stretch R/L
5 minutes for mobility
5 minutes to warmup box hop and deadlift
Restarter, 2 minutes before workout start:
5 box hop
3 rounds for time of:
12 bodyweight deadlifts
21 box jumps, 20-in. box
Post Metcon Accessory
3 rounds, recover fully between rounds:
5 (hang muscle clean + 3 strict press) dumbbell set
Max durration hang
Double Dumbbell Complex (5x Hang muscle clean + 3 strict press)
Use two dumbbells for the prescribed reps.
Use a set of dumbbells that gets very spicy by 5th set of the complex rep each round.
Dead Hang (Time)
Hang on as long as possible each round.