CrossFit – Wed, May 10

Crossfit Cle – CrossFit

Warm-up (pull) (No Measure)

2 minute erg or 400m run

2 rounds:

5 sumo foldover

10 band passthrough

5 scap pullup

10 band good morning

5 kip

10 Spiderman to pigeon

5 pushup

10 crossover/open R/L (band optional)

5 pushup (close hands)

10 scorpion

5 pushup (wide hands)

1 minute doorway stretch

Weightlifting

5 sets on a 3 minute clock:

7 deadlift 50-65%

5-10 dip (single unbroken set)

Deadlift (5×7 at 50-65% (focus on a quick finish to each pull)
)

Dips (5 sets)

MetCon (Time)

For time:

5-10-15-10-5

Burpee pullup bar out of reach

2x walking lunge step kettlebell overhead (can be held with 1 hand or 2) 53/35#

Rx+ for pullup bar past 6inches out of reach.