CrossFit – Tue, Nov 21

Crossfit Cle – CrossFit

Warm-up

3 minute erg ramp up

10 sumo foldover

15 pvc passthrough

10 scap pullup

10 pushup to updog and reach

10 crossover/open R/L

10 around the world

10 kip

10 banded good morning

5 minutes for mobility

Weightlifting

6 superset rounds on 3 minute clock:

Good Mornings (6×10)

Keep weights light and work on ROM and midline bracing

Pullup Negative (6×3-5 )

Work a 3 second negative. Cycle back to the top with a strict or kipping pullup if possible.

MetCon

MetCon (2 Rounds for reps)

4 minute AMRAP, 3 minute rest, then 7 minute AMRAP:

30 box step up 95/65# barbell to 20/18″ box

10 power snatch

20 overhead squat

10 burpee pullup

10 burpee toes to bar

Burpee muscle ups (scale perform 2 burpees, 1 T2B AND 1 pullup)
Score your 4 and 7 minute rounds separately