**Friday – January 15th**


**Friday – January 15th**

Crossfit Cle – CrossFit

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We may be moving differently or using different weights, but we have in common that we are all getting fitter!


Warm-up (No Measure)

3 rounds:

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.