Crossfit Cle – CrossFit
Making it look easy! Welcome to CLE Emily!
Warm-up (No Measure)
10 alternating lunge
6 dumbbell strict press R/L
3 windmill R/L
15 PVC passthrough
10 overhead squat
5 crossover band snow angels
30 second supinated grip hang
5 90/90 raise and press
1 minute banded lat stretch R/L
Metcon (4 Rounds for reps)
4×4 minute AMRAP, rest 2 minute between AMRAPs:
20 dumbbell snatch 50/35#
15 wallball shot 20/14# to 10/9′
*Rx+ for 5 bar muscle up (sub for pullup)
Handstand drill (10 minutes OTM)
Pick a handstand drill and perform it in regular intervals.
Work your drill for the first 15 seconds of each minute.
*Any upside down activities are fair game. Pick one and get better at it!