6
Jun
CrossFit – Wed, Jun 7
Crossfit Cle – CrossFit
Pushing the pace and pushing your limits!
Warm-up
2 rounds:
5 pushup
10 air squat
Jog a lap around the rig
5 yoga inchworm
10 squat and reach
10 Spiderman (low 3 second hold)
30 second pigeon R/L
10 situp and reach
10 Cossack’s squat
1 minute of cranky elbows
Weightlifting
7 supersets on a 2 minute clock:
3 front squat (build to a 3RM)
5 90º ring row or wide grip strict pullup
Front Squat (7×3 building to a 3RM)
Ring Rows (7×5 90º ring row)
Pull-ups (7×3-5 wide grip strict pullup)
MetCon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP on a Tabata timer:
20 dumbbell snatch 50/35#
15 box hop 24/20″
10 handstand pushup
*Rx+ for heavier dumbbell, higher box or strict handstand pushups.