Crossfit Cle – CrossFit
Can’t leave those dumbbells sitting any longer!
Warm-up (No Measure)
2 rounds on a 30 second clock:
Lunge stretch (twist, Samson’s)
5 dips (easier version than you plan for the weightlifting)
5 prone snow angel
10 banded hamstring lockout R/L
1 minute doorway stretch
7 superset rounds on a 2 minute clock:
*Work from 60% up and hit a heavy but controlled set of 5.
*Work a single controlled set.
Metcon (8 Rounds for reps)
16 minutes Alternating OTM:
Double dumbbell complex:
5 power clean
10 alternating lunge step (held at shoulders)
5 shoulder to overhead
Single set of pullup (done by 20 seconds OTC)
*Pick dumbbell set to be challenging but always completed as an unbroken set. Pullups should be short and sweet. Rx+ for chest to bar