**Friday – September 3rd*
Crossfit Cle – CrossFit
Another newer face among us, here is John crushing some strict pullups!
Warm-up
Warm-up (No Measure)
2 rounds with a dumbbell:
10 alternating dumbbell snatch
8 alternating overhead lunge (4 R, 4L)
6 strict press (each)
5 crossover 90/90 raise and press
10 squat and reach
5 snow angel
10 sumo foldover
1 minute banded lat stretch R/L
Gymnastics
Metcon (Distance)
5 superset rounds in 12 minutes:
30 seconds upside down (work on any form of handstands, holds, walks, taps…)
7 hip extension with 2 second hold at the top
**Get upside down and challenge yourself while having some fun!
**Use the notes to record your movements.
Metcon
Metcon (Time)
For time: *15 minute cap
10 burpee box over 24/20″
10 overhead squat 135/95#
20 burpee box over
20 front squat 135/95#
30 burpee box over
30 back squat 135/95#
20 burpee box over
20 front squat
10 burpee box over
10 overhead squat