Crossfit Cle – CrossFit
Two dumbbells? Twice the fun!
Warm-up (No Measure)
5 kb windmill R/L
10 goblet squat
5 kb push press R/L (think about finishing position overhead)
Stiff leg bear crawl back with 3 pushups at each pillar
10 pvc passthrough
5 K squat
5 around the world in an active squat
10 pvc pipe push press
Set up dips and ring rows and warm up few reps of dip ad ring row
6 supersets on a 3 minute clock:
Dips (6x set)
3-5 dip negatives. Keep them slow and controlled. Focus on hollow and ROM.
Ring Rows (6x set)
Set yourself up for 10-15 reps done in a single smooth set. 8 RPE.
Metcon (AMRAP – Reps)
8 round alternating Tabata:
Burpee 6″ touch
Dumbbell push press 50/35# set
Box over 24/20″
*This is a low score counts Tabata. You only keep your lowest score for each movement. Plan your approach! 7+19+10+15=51reps