**Friday – September 29th**


**Friday – September 29th**

Crossfit Cle – CrossFit

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Making it look easy! Welcome to CLE Emily!


Warm-up (No Measure)

3 rounds:

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

10 kip

15 passthrough

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′

10 pullup
*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!