**Friday – August 5th**
Crossfit Cle – CrossFit
Pick your poison!
Warm-up
Warm-up (No Measure)
2 rounds:
5 pushup
10 air squat
Jog down
Back pedal back
10 low spiderman into lunge and twist
10 pvc passthrough
5 long hold good morning
5 around the world each way
10 weightless windmill
10 pvc thruster
3 wall climb and 5 sec hold
30 second supinated grip hang
Review the Step, Sink, Stand pattern of the lunge without weight.
Do 6 reps with very light dumbbells as a trial set to understand loading and position.
Do a warmup shoulder tap or handstand walk set.
Weightlifting
6 supersets on a 3 minute clock:
Dumbbell Lunge Complex (6×6)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Alternating lunges farmers carry heavy kettlebells or dumbbells. Spend at least 4 rounds at your heavy load.
Handstand drill (6x 30 seconds)
Pick any handstand drill and work on getting better in small doses.
Handstand walks if you can, shoulder taps if you can’t.
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
Thruster 45/35#
Calorie erg
*Ladies do 17-14-12-9-7-5-3 calories. Keep thrusters unbroken!
Rx+ if you do it UNBROKEN with a heavier barbell.