Crossfit Cle – CrossFit
We may be moving differently or using different weights, but we have in common that we are all getting fitter!
Warm-up (No Measure)
5 scap pullup
20’ piked bear crawl (pillar to pillar)
10 hang to hollow
20’ Samson’s stretch
20 pvc passthrough
10 open palmed overhead squat
10 high low spiderman
2 minutes doorway stretch
2 minutes coaches choice front rack stretch
Push Press Over and Back (5×2)
Perform a push press, lowering to your back and doing another push press off the back to then return to the front rack.
5 superset rounds on a 3 minute clock:
2 push press over and back
3-5 strict toes to bar, rings or rope
*If you don’t have the shoulder ROM to successfully do this, then perform 2 behind the neck push presses and 2 in front (walk your hands in with the barbell overhead if possible to change grip or re-rack and adjust if needed).
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP, 3 minutes of rest, then reverse your AMRAP progress for time:
Overhead squat 115/80#
GHD or abmat situp
Score with the rounds completed + the reps of the uncompleted round. 15+22=finished round of 15s and completed 18 OHS and 4 GHD into the round of 18s. Enter your rewind time in the comments for your second score.