**Friday – May 7th**

Crossfit Cle – CrossFit

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Let’s get those shoulders loosened up and put some weight overhead!

Warm-up

Warm-up (No Measure)

2 rounds, 30 second per movement:

Burpee

Samson’s stretch

PVC passthrough

Air squat

30 second hanging lat stretch R/L

90 second olympic wall squat

With a barbell

5 behind the neck push press

5 overhead squat

5 behind the neck push jerk

5 overhead squat

Weightlifting

Overhead Squat (20 minutes to build to a 1RM)

*Between each of your first 3 sets, spend 2 minutes doing some shoulder, spine or hip mobility.

Metcon

Metcon (Time)

5 rounds for time: *15 minute cap

50 double under

10 handstand pushup

20 pistol