**Monday – February 7th**

Crossfit Cle – CrossFit

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Let’s welcome Chi to the gym. Clearly he comes in with some practice on the barbell!

Warm-up

Warm-up (No Measure)

3 minutes:

5 ring row / pullup

1 wall climb and hold for 5 seconds

10 air squat

5 sumo foldover

10 pvc passthrough

10 thruster

5 k-squat

2×30 second Spiderman stretch R/L

90 second cranky elbow stretch

Weightlifting

5 superset rounds on a 3 minute clock:

5 thruster

5-10 GHD situp

5-10 hip extension

Thruster (5×5)

Build to a heavy set of 5. You may work from the floor or out of the rack.

GHD Sit-ups (5 sets)

Work smooth quick reps.

Hip Extension (5 sets)

Prone on a GHD. Neutral spine, working hip ROM.

Metcon

Metcon (8 Rounds for reps)

Alternating Tabatas:

Air squat

Alternating dumbbell snatch 50/35#

Wall climb into shoulder taps
*Rx+ handstand walk. Count reps completed each round.

50 Burpee February

50 Burpee February – Day 7 (Time)

For time:

50 burpee 6″touch
*You may jump back and down into the burpee but must step out of each rep Spiderman style.