1
Sep
**Friday – September 2nd**
Crossfit Cle – CrossFit
Get low! Get low! Get low!
Warm-up
Warm-up (No Measure)
3 minutes of ring row “Cindy”
5 ring row
10 pushup
15 air squat
10 pvc passthrough
10 scap pullup
10 Samson’s stretch
10 Sott’s press
10 kip
30 sec supinated grip hang
2 minutes on a foam roller working through your back
Weightlifting
4 supersets on a 3 minute clock:
Front Squat (4×7)
50-70% of your 1RM front squat. Work on Depth and position over maximal loading.
Pull-ups (4x Set)
Work around 8-9 RPE.
MetCon
Metcon (3 Rounds for reps)
3x Tabata, rest 1 minute between:
Push press 95/65#
Toes to bar
Alternating lunge
*Rx+ for jumping lunge to a 8/6″ touch. Scored as your total reps for each movement.