**Friday – April 1st**

Crossfit Cle – CrossFit

View Public Whiteboard

Here come the kettlebells!

Warm-up

Warm-up (No Measure)

2 rounds:

10 banded strict press

5 I-raise

10 pvc passthrough

5 crossover snow angel

10 cossacks squat

10 updog windmill

10 kneeling dumbbell strict press (R/L light)

1 minute banded hip opener (R/L)

2 minute thoracic spine roll

Weightlifting

Kettlebell Complex (5 rounds on a 4 minute clock)

Perform a sequence of movements with a kettlebell/s.
7 kettlebell strict press

10 walking lunge (in front rack)

5 windmill R/L (adjust weight to be able to work on a full, range of motion with good control)

*Build for 2 rounds, hold for the final 3

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

40 wallball shot 20/14 to 10/9″

25 pullup

10 power snatch 60% of your 1RM power snatch
Rx+ for Chest to bar pullup.