**Monday – April 12th**

11
Apr

**Monday – April 12th**

Crossfit Cle – CrossFit

View Public Whiteboard


Back under the barbell for a few rounds.

Warm-up

Warm-up (No Measure)

2 minute row, crescendo from 20 to 30 strokes per minute

5 I-T-Y raise

10 PVC overhead squat

15 passthrough

Spiderman into lunge and twist down

High kick and floor touch back

4 minutes pick your poison mobility:

Banded lat stretch

Lat smash

Keg stretch

Any mobility that helps you out with overhead squats.

Weightlifting

Overhead Squat (8 superset rounds on a 3 minute clock)

2 overhead squat

4 strict toes to bar or knee raises (alternating raising to the right and left)

*Start around 70% of your projected 1RM on Wodify and build to 95% if possible.

Metcon

Tabata all over that Rower! (AMRAP – Reps)

12 minute AMRAP on a Tabata timer:

Odd minutes – Row calories

Even minutes – Burpees over rower
*Score is total rep count. Let the rower keep a running total (DON’T RESET THE MONITOR) and focus on keeping track of your burpees. Rx+ if you use a tall rower.