**Friday – April 2nd**
Crossfit Cle – CrossFit
Up and over… nothing fancy, just moving fast!,Up and over… nothing fancy, just moving fast!
Warm-up
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
Mobility
Warm-up (No Measure)
2 minutes each side:
Couch stretch
Banded ankle mobility (elevated on plate)
Gymnastics
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
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.