**Monday – May 9th**

Crossfit Cle – CrossFit

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It’s all in the hips!

Warm-up

Warm-up (No Measure)

3 rounds:

10 Russian kettlebell swing

8 air squat

6 situp and reach

4 updog windmill

10 squat and reach

15 pvc passthrough

10 good morning

5 around the world each way

1 set with light dumbbells:

10 bent over reverse fly

5 bent over dumbbell kickback

Weightlifting

6 superset rounds on a 3 minute clock:

5 back squat (3 second descent)

10 bent over double dumbbell reverse fly

5 bent over double dumbbell tricep kick back (3 second negative)

Back Squat (6×5)

5 back squat (Work a 3 second negative, no pause at the bottom, stand up quickly.)

Double Dumbbell Complex (6x superset)

Use two dumbbells for the prescribed reps.
10 bent over double dumbbell reverse fly

5 bent over double dumbbell tricep kick back (use same tempo as the squats)

Metcon

Metcon (Time)

For time: *10 minute cap

21-15-9-6-3

Box hop 24/20″

V-up

Kettlebell swing 53/35#
*Rx+ for heavier swings and or a higher box.