CrossFit – Wed, Jan 11

Crossfit Cle – CrossFit

Warm-up

8-6-4-2

Box step up

Situp and reach

Ring row

2 minutes foam rolling thoracic spine and lats

Weightlifting

5 supersets on a 4 minute clock

5 strict pullup (Slow down or add pause at the top/bottom to make 5 reps more difficult)

10-15 hip extension

15-25 GHD situp

Strict Pullup (5×5)

Do your best to hold your body in a hollow and pull the bar to your body.

Hip Extension (5×10-15)

Prone on a GHD. Neutral spine, working hip ROM.
Single smooth set of reps. Stop before you get sloppy.

GHD Sit-ups (5×10-25)

Single smooth set of reps. Stop before you get sloppy.

MetCon (Time)

For time: *10 minute cap

7-6-5-4-3-2-1

Wall climb

2x box step over 50/35# dumbbell set, 24/20″ box