**Friday – June 3rd**
Crossfit Cle – CrossFit
Plenty of options!
Warm-up (No Measure)
3 rounds, 30 seconds each station:
Jump rope (Singles/Doubles)
Squat (Air squat/Back squat)
PVC passthrough / Around the world / Passthrough in a squat
10 press to updog + windmill
90 second olympic wall squat
10 Samson’s stretch in to a Hamstring scoop
Warm up your back squat and dips to get to your working weight.
6 superset rounds on a 3 minute clock:
5 back squat 70%
5 dip, work tempo if possible
Back Squat (6×5)
All sets at 70% of your 1RM.
Work a strict dip with the added dificulty of controling tempo if you are able. 5 rep = 8 RPE
3 rounds for time:
20 single arm dumbbell/kettlebell shoulder to overhead 50/35# (10R/10L)
30 hanging hip touch
50 double under (1 minute/100 single under)
*Rx+ for heavier dumbbell.