26
Dec
**Monday – December 27th**
Crossfit Cle – CrossFit
We see that hard work you’ve been putting in!
Warm-up
Warm-up (No Measure)
3 rounds of 20 second stations:
Air squat
Jumping Jack
Jumping jumping Spiderman (quick reps)
10 pvc passthrough
10 passthrough in a squat
5 crossover snow angel
10 bird dog
5 crossover Y-raise + overhead squat
1 minute cranky elbows
1 minute couch stretch L/R
Weightlifting
Front Squat (7×3)
7 superset rounds on a 3 minute clock:
3 front squat 70-85%
7 tempo ring row (3 down, 3 up)
Metcon
Metcon (Time)
For time on a Tabata timer:
40 lateral burpee over barbell
30 power clean 135/95#
20 overhead squat