Crossfit Cle – CrossFit
Sometimes the barbell gets a vote!
Warm-up (No Measure)
10 box step up normal/high
5 situp and reach
10 squat and reach
10 up dog down dog
10 spiderman windmill
1 minute doorway stretch
Work hip and back mobility into the rest during your weightlifting rounds.
5 superset rounds on 3 minute clock:
Back Squat (5×10)
40% +. build up for 3 sets and maintain for the final 2.
Dips (5x set)
*Work on building strength and skill. Plan to keep rep count accross 5 rounds.
For time, segmented as desired:
200m bear crawl
150 box step up with a barbell behind the neck 75/55# to 24/20″
100 Abmat situp
*Rx+ for GHD situp.
50 Burpee February
50 Burpee February – Day 18 (3 Rounds for time)
3 sets, each for time, rest 1 minute between:
Burpee box hop (high box)