**Monday – July 25th**

Crossfit Cle – CrossFit

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Gotta build those hamstrings!

Warm-up

Warm-up (No Measure)

200m run

High knees down

Butt kicks back

Spiderman crawl

Stiff leg bear crawl

5 K-squat

5 push up

30 seconds slappy hugs

5 pushup

10 pvc passthrough

Demo and practice:

10 bent over row

Weightlifting

4 supersets on a 4 minute clock:

Good Mornings (4×10)

10 smooth reps with good hip and core control.

Bent Over Row (4×10)

Adjust weight and speed as needed/able. Keep spine stationary.

Floor Press (4×10)

Adjust weight and speed as needed/able. Control floor contact.

Metcon

Metcon (Time)

5 rounds for time:

200m run

9 pullup

15 wallball shot 20/14# to 10/9′

*Rx+ for Chest to bar pullup and heavier wallball shot.