Crossfit Cle – CrossFit
Building those pressing muscles one dip at a time!
Warm-up (No Measure)
10 banded good morning
6 updog windmill
2 minute doorway stretch
20 banded hamstring lockout R/L
1 minute pigeon pose R/L
Build up your deadlift and your dips with 3 warmup sets each.
7 superset rounds on a 3 minute clock:
2 hook grip deadlift
Set of ring dips to about a 70% exertion
*Build to a very heavy double and hold for the final 3 rounds
Metcon (5 Rounds for reps)
10 minute rotating Tabata:
Kettlebell swing 53/35#
Alternating goblet lunge
*Work as 5 rounds with 20 seconds work at each station per round.