6
May
**Friday – May 7th**
Crossfit Cle – CrossFit
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