15
Sep
**Friday – June 16th**
Crossfit Cle – CrossFit
Moving weights!
Warm-up
Warm-up (No Measure)
3 rounds:
10 air squat
5 snap to hollow
1 wall climb and 10 second hold (or pike hold)
10 pvc passthrough
10 k-squat
5 around the world each way
5 each:
Down and finish
High pull
High hang power clean
power clean
30 seconds each side:
Staff stretch
Spiderman (low)
Crossover
1 minute banded lat stretch R/L
MetCon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power clean 135/95#
Hanstand pushup
*Rx+ for heavier barbell or strict handstand pushup
Gymnastics
6 Minute Abatta (Checkmark)
4 rounds, working on a Tabata timer:
Flutter kick
Lemon squeeze
Scissor kick