Crossfit Cle – CrossFit
Hope you packed your lunge today!
Warm-up (No Measure)
High knees down
Butt kicks back
Over the hurdle under the hurdle
Lunge and twist
10 ring row
10 pushups (changing hand positions each rep)
10 scap pullup
10 updog windmill
1 minute banded lat stretch R/L
1 minute couch stretch R/L
1 minute pigeon pose R/L
Dumbbell Lunge Complex (5 sets on a 3 minute clock)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.
With a set of dumbbells:
1 power clean and push press
4 overhead walking lunge
4 strict press
6 racked walking lunge
4 hang power clean
8 farmers carry walking lunge
*Maintain heaviest manageable load for the final 3 sets. Record your dumbbell weight as a single collective set.
4 rounds for time on a Minute and 30 timer:
25 wallball shot 20/14# to 10/9′
15 GHD situp
10 chest to bar pullup
*Rx+ for 5 muscle ups in place of the chest to bar pullup.
**Minute and 30 timer: work for 60 seconds, rest for 30 seconds.