Crossfit Cle – CrossFit
Here come the kettlebells!
Warm-up (No Measure)
10 banded strict press
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
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 (AMRAP – Rounds and Reps)
5 minute AMRAP:
40 wallball shot 20/14 to 10/9″
10 power snatch 60% of your 1RM power snatch
Rx+ for Chest to bar pullup.