**Friday – April 2nd**


**Friday – April 2nd**

Crossfit Cle – CrossFit

View Public Whiteboard

Up and over… nothing fancy, just moving fast!,Up and over… nothing fancy, just moving fast!


Warm-up (No Measure)

High knees down

Butt kicks back

Spiderman crawl

High kick floor touch

10 air squat

10 kip

10 close footed air squat

10 kip to pullup


Warm-up (No Measure)

2 minutes each side:

Couch stretch

Banded ankle mobility (elevated on plate)


Metcon (20 Rounds for reps)

20 minutes alternating OTM:

30 second of pistols*

Pullup complex**:

1-2 strict pullup

2-4 kipping pullup

3-6 kipping chest to bar pullup
*For the pistols, advance from your workload the past 3 Wednesdays to developing a smooth and quick rep cycle. If you are still working on a box or to a box, increase your box height an inch or two and do smooth, fluid reps through that sustainable ROM.

**For the pullup complex, use a band if needed and string all three types of pullup together in a smooth set.


Metcon (Time)

For time:

50 burpee box over 24×20/20×24″
*This is a fast workout, use a box that you can move over confidently and quickly.