8
Apr
**Friday – April 9th**
Crossfit Cle – CrossFit
So many ways to get uncomfortable! Good work on those handstands folks!
Warm-up
Warm-up (No Measure)
2 rounds:
5 sumo foldover burpees
10 dumbbell hang power clean and jerk (light)
10 close footed squat
10 kip
5 ring row or strict pullup
Take 10 minutes to warm up your movements, do some mobility and figure out any scaling and get set to start
Metcon
Metcon (10 Rounds for reps)
20 minute alternating OTM:
10 dumbbell hang clean and jerk (5 right and 5 left) 50/35# dumbbell
2-5 lateral burpee over dumbbell
6-12 pistol
Single set of muscle ups (1-4 reps if capable, substitute 5 dips) be
*Each minute, work should be completed before 40 seconds.
Cooldown
Warm-up (No Measure)
200m walk
1 minute each side:
Couch stretch or banded lunge
Banded double hand lat stretch
Sit and reach
Doorway stretch