23
May
CrossFit – Wed, May 24
Crossfit Cle – CrossFit
Swing, press, squat. It’s a kettelebll kinda day.
Warm-up
2 rounds, 30 sec per movement:
Air squat
Jump rope
Sit-up and reach
Glute bridge
Weightless windmill
30 second supinated grip hang
5 crossover band snow angel
5 pike pushup
30 second hanging lat stretch R/L
5 90/90 raise and press
2 wall climb
2 minutes working overhead mobility
Gymnastics
12 minutes alternating OTM:
Single set of strict handstand pushup
Single deadhang (25-45 seconds)
Handstand Push-ups (6x set)
Dead Hang (Time)
6x set
MetCon
Metcon (4 Rounds for reps)
4 round AMRAP on a 40/20 timer:
Kettlebell swing 53/35#
Double under
Kettlebell push press (5 rep sets)
Goblet squat
set up as 4 rounds so you can record each movement as a total.