16
May
CrossFit – Wed, May 17
Crossfit Cle – CrossFit
What are you looking at!
Warm-up
2 rounds, 30 second stations:
Air squat
Straight leg dead bug
Updog and reach
PVC passthrough
Sumo foldover
10 thruster (PVC
10 scap pullup
10 box step up (PVC)
10 kip
1 minute elevated pigeon R/L
1 minute banded lat stretch
Weightlifting
7 supersets on a 3 minute clock:
10 box step up with barbell on back (box height at the top of your knee cap)
30-60 second flutter kick
MetCon
Weighted Step-ups (7×10 barbell on back (box heigh to top of the knee) )
Metcon (Time)
5 rounds for time:
10 thruster 75/55#
10 pullup
*Rx + for heavier thruster and/or chest to bar pullup.