**Friday – April 30th**

Crossfit Cle – CrossFit

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You need a lot of core strength for overhead squats. Hope you’ve been doing your situps!

Warm-up

Warm-up (No Measure)

2 minute row crescendo

15 PVC passthrough

6 K-squat

6 around the world R/L

10 overhead squat

10 lunge and twist

6 sumo foldover

6 sliding cossack squat

Weightlifting

Overhead Squat (5RM)

20 minutes to build to a 5RM overhead squat

*Between each of your first 3 sets, spend 2 minutes doing some shoulder, spine or hip mobility.

Metcon

Metcon (Time)

For time:

100 kettlebell swing

Each minute starts with 2 weighted box step over 24/20″
*Use a kettlebell that would allow you to swing 40+ reps unbroken when fresh.

Cooldown

Warm-up (No Measure)

2 minute light row

1 minute banded crossover R/L

3 way wrist/forearm stretch

1 minute pigeon stretch R/L