CrossFit – Tue, Jul 18

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 squat and reach

20 elephant trunk

20 90/90 hip switch

5 yoga inchworm and reach

15 pvc passthrough

5 k-squat

30 second staff stretch R/L

5 around the world each way in an active squat

1 minute banded hip opener R/L

1 minute banded lat stretch R/L

Weightlifting

5 supersets on a 4 minute clock:

7 front squat 60-80% or to a 7RM

Large set of strict pullup

Large set of strict chinup

Front Squat (5×7 front squat 60-80% or to a 7RM)

Pull-ups (5x Large set of strict pullup)

Chin-up (5x Large set of strict chinup)

MetCon

MetCon (AMRAP – Rounds and Reps)

7 minute AMRAP:

15 wallball shot 20/14# to 10/9′

15 V-up

30 double under