CrossFit – Wed, Jul 19

Crossfit Cle – CrossFit

Warm-up

Rounds on a 30 second station:

Alternating lunge

Weightless windmill

Pushup/pike pushup

Pvc passthrough

20 banded hamstring lockout R/L

1 minute banded double lat stretch

Weightlifting

3 superset rounds on a 5 minute clock:

15 good morning

Max set of handstand pushup

Good Mornings (3×15)

Work weight in the range of 25-30% range of your 1RM front squat.

Handstand Push-ups (3x Max set)

You may work strict or kipping. Scale to allow you more than 5 reps in each round.

MetCon

MetCon (Time)

3 rounds for time:

30 kettlebell swing 53/35#

20 lateral burpee over the kettlebell

*Rx+ for a heavier kettlebell.