CrossFit – Tue, Sep 26

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

Spiderman crawl down

High kick and floor touch back

Over the hurdle, under the hurdle (half right, half left)

Stiff leg bear crawl

Warmup your lunge complex

Weightlifting

5 rounds on a 3 minute clock:

Dumbbell Lunge Complex (Double dumbbell power clean
4 front rack walking lunge
4 walking lunge with right arm overhead and left arm suitcase carry
4 walking lunge with right arm suitcase carry and left arm overhead)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Start light, build up in weight and “max out” your final set.

MetCon

Power Elizabeth (Time)

For time:

21-15-9

Power clean 135/95#

Ring dip