11
Apr
CrossFit – Wed, Apr 12
Crossfit Cle – CrossFit
Focus. Make sure you are tuned in and ready to learn, build and grow!
Warm-up
4x
Jog down
Lateral slide back
Stiff leg bear crawl
Lunge and stretch down
Spiderman crawl
High kick and floor touch
15 pvc passthrough
10 good morning
3 down and finish
3 high pull
3 hang muscle clean
3 hang power clean
3 low hang power clean
10 pvc passthrough
2 minute keg stretch
1 minute of cranky elbows
Lunge Complex (7×1 complex:
Power clean
Hang power clean
8 alternating lunge)
Weightlifting
7 sets on a 2 minute clock:
Power clean
Hang power clean
8 alternating lunge
MetCon
MetCon (AMRAP – Reps)
3 round AMRAP on a Tabata timer:
2x situp
2x handstand pushup
2x box hop 24/20″
2x kettlebell swing 53/35#