**Monday – August 1st**

Crossfit Cle – CrossFit

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Let’s jump right into August with some more shoulder building!

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Box step up (Low/High)

Inchworm with a pushup (No yoga)

PVC passthrough

Hang (Standard/Supinated grip)

3 wall climb with 5 second hold

10 situp and reach

1 minute banded lat stretch R/L

1 minute front rack stretch of your choosing

Before starting fight gone bad, set up your sheet to record on and get out your gear warming up a mini round of about 5 reps per movement with quick transitions between stations

Gymnastics

10 minutes OTM:

You will be performing both a hspu and a pullup set each minute. Keep work load very manageable so you can maintain good reps for both movements as you fatigue.

Handstand Push-ups (10 sets OTM)

Adjust scaling to allow for 2-5 reps of each round. Attempt to keep a single, unbroken set.

Strict Pullup (10 sets OTM)

Do your best to hold your body in a hollow and pull the bar to your body.
Adjust scaling to allow for 2-5 reps of each round. Attempt to keep a single, unbroken set.

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.