Crossfit Cle – CrossFit
It’s been a while!
Warm-up (No Measure)
5 banded good morning
10 banded passthrough
10 ring row
10 scap pullup
5 single arm Russian kb swing R/L
5 kb snatch R/L
1 minute pigeon pose R/L
1 minute banded lat stretch R/L
5 superset rounds on a 3 minute clock:
Band resisted deadlifts. Build up to a heavy set of 5 for the day. Load bar with 50-65% of your 1RM deadlift.
Pull-ups (5x set)
Do 3-5 pullup negatives. focus on control and position. Rest as needed between reps.
10 rounds for time: *15 minute cap
5 burpee box hop 24/20″
10 kettlebell snatch 53/35# 5R/5L
*Rx+ for higher box and/or a heavier kettlebell.
Scale back burpee box hop reps as needed to keep round times under 90 seconds.