**Friday – August 5th**


**Friday – August 5th**

Crossfit Cle – CrossFit

View Public Whiteboard

Pick your poison!


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.


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 (Time)

For time:


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.