21
Feb
**Monday – February 22nd**
Crossfit Cle – CrossFit
Welcome Evin! We are excited to have you joining the morning classes!
Warm-up
Warm-up (No Measure)
2 rounds with a PVC pipe:
10 passthrough
10 overhead squat
10 good morning
10 situp and reach (alternating left and right)
90 seconds banded lat stretch (EA)
90 seconds banded hip opener (EL)
Weightlifting
Overhead Squat (7 rounds on a 3 minute clock:)
4 overhead squat 50%+ build for 3 sets and stay heavy for your final 4.
5-10 GHD situp (add medball, and toss if you can)
Metcon
Metcon (Time)
For time:
21-15-9
Ring dip
Deadlift 50% of 1RM