**Friday – May 13th**

Crossfit Cle – CrossFit

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Building core strength!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per station:

Medball clean

Lateral plate hop (Onto plate and off the other side, then back over again)

Situp and reach

Updog windmill

1 minute tricep smash R/L

1 minute pigeon pose R/L

1 minute bent over barbell (in a rack) shoulder opener

Weightlifting

5 Superset rounds on a 4 minute clock:

5 push press

Single set of GHD situp (20 max)

Push Press (5×5)

Build up to a very significant weight and do it for your last two sets.

GHD Sit-ups (5x Set)

Perform a single unbroken set with a max of 20 reps

Metcon

Metcon (Time)

5 rounds for time: *13 minute cap

20 wallball shot 20/14# to 10/9′

10 lateral burpee over medball