28
Aug
**Monday – August 29th**
Crossfit Cle – CrossFit
Grip ’em and rip ’em!
Warm-up
Warm-up (No Measure)
2 rounds, 30 second stations:
Jump rope
Pushups (change hands every 3)
PVC passthrough/ATW
Good morning
10 low spiderman
10 slow air squat (2 second pause)
10 pvc passthrough
20 banded hamstring floss R/L
Weightlifting
5 superset on a 3 minute clock:
Bench Press (5×7)
Start with a moderate load, build 3 rounds and hold the final 2
Good Mornings (5×15)
Banded. Smooth in, Fast out.
MetCon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
10 handstand pushup
30 double under (60 single under, 45 seconds max)
20 alternating dumbbell snatch 50/35#
30 air squat