**Monday – May 16th**

Crossfit Cle – CrossFit

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Time to float over some boxes!

Warm-up

Warm-up (No Measure)

400m run

2 rounds:

10 pvc passthrough

5 K-sqaut

30 seconds of plate hops

30 second hang/scap pullup

10 minutes for mobility:

For your squat:

Couch stretch

Pigeon pose

Banded ankle mobility

Olympic wall squat

For you overhead:

Thoracic spine and lat roll

Banded lat stretch

Lacrosse ball around the shoulder blade

Doorway stretch

Gymnastics

10 minutes alternating OTM:

5-15 pullup (work on smooth sets of kipping pullups, less than 30 seconds of work)

30 seconds max air squat

Pull-ups (5-15)

5-15 pullup (work on smooth sets of kipping pullups, less than 30 seconds of work)

Metcon (5 Rounds for reps)

30 seconds max air squat

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Handstand pushup

Box over 24/20″
Rx+ for strict handstand pushups and/or a higher box