Crossfit Cle – CrossFit
Time to test your strength!
Warm-up (No Measure)
2 minute erg
5 yoga inchworm with updog windmill
10 pvc passthrough
10 alternating pigeon
5 sumo foldover
10 spiderman and reach
5 around the world each way
Demo and review DL with 10 pvc reps
With a rubber band:
1 minute crossover R/L
1 minute banded double lat stretch
Deadlift (20 minutes to 1RM)
Spend the first 10 minutes warming up, stretching and building into heavy singles for the closing 10 minute.
Metcon (3 Rounds for reps)
3×3 minute AMRAP, rest 2 minutes between
20 wallball shot 20/14# to 10/9′
Muscle clean and strict press #115/80#
*Don’t spend more than a minute doing wallball shots and a minute doing pullups. Modify your reps to fit that window so you have a minimum of 1 minute to do muscle clean and strict press reps. Rx + for heavier barbell.