29
Apr
**Friday – April 30th**
Crossfit Cle – CrossFit
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