**Monday – March 15th**


**Monday – March 15th**

Crossfit Cle – CrossFit

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Don’t forget your scores must be entered by 6pm EST Monday if you want to see your name on that leaderboard!


Warm-up (No Measure)


3 minutes of ring row “Cindy”

5 Crossover I-T-Y raise

10 sumo foldover

10 prone crossover (scorpions)

10 Crossover scapular retraction and slow row (as if you were hitting your chest to a pullup bar, use heavier bands)

20 PVC passthrough

Set up your pullup bar with any needed aids and practice 3 cycles transitioning from a strict pullup right into a kipping pullup and then into a chest to bar pullup and a bar muscle up if applicable


Progressional pullup sets (10 minutes OTM)

For 10 minutes, perform a single complex OTM of 5-10 collective reps:

Need a band:

2-3 banded strict pullup

2-3 banded kipping pullup

1-2 banded kipping chest to bar pullup

Can do pullups:

1-2 strict pullup

2-3 kipping pullup

2-3 kipping chest to bar pullup

Can do muscle ups:

1-2 strict pullup

2-3 kipping pullup

2-3 chest to bar pullup

1-2 bar muscle up
*Work on flowing the different movements together without interrupting your kip. Smooth is fast and efficient!


Warm-up (No Measure)

Set up station and run through 3 fast transitioned sets with rest between:

5 box over

5 sumo deadlift high pull

5 GHD situp


Metcon (3 Rounds for reps)

3 AMRAP rounds, 1 minute each station:

Box over 24×20/20×24″

Kettlebell sumo deadlift high pull 70/53#

GHD situp