24
Oct
**Monday – October 25th**
Crossfit Cle – CrossFit
Gotta put in the work to get the results!
Warm-up
Warm-up (No Measure)
1 minute row
15 air squat
10 pushup
10 ring row
5 yoga inchworm
10 PVC passthrough
5 sumo foldover
10 PVC passthrough in a squat
5 I-T-Y raise
10 PVC good morning
5 snow angel
1 minute banded lat stretch R/L
5 down and finish
5 elbows high and outside
5 hang muscle snatch
Weightlifting
Good Mornings (5×10)
5 superset rounds on a 3 minute clock:
10 good morning
10-20 GHD situp
3 hang muscle snatch
*Muscle snatch moderate weights that allow for you to lift efficiently. Warm up the first two sets and hold the final 3. Use the same weights for your good mornings.
Metcon
Metcon (Time)
5 rounds for time:
10 sumo deadlift high pull 95/65#
10 push press
50 double under (1 minute of work, 100 single under)