**Monday – September 13th**

Crossfit Cle – CrossFit

View Public Whiteboard

Oh yeah! Let’s move some barbells!

Warm-up

Warm-up (No Measure)

400m jog

20 air squat

10 situp and reach

10 updog windmill

10 Samson’s stretch

1 minute banded lat stretch R/L

3 minutes on a foam roller working through lower, middle and upper back

Wake up round:

2 minutes before starting the workout, perform at a fast pace:

7 wallball shot

5 toes to bar

3 handstand pushup

Post MetCon, Pre Weightlifting:

5 reps each with a barbell:

Footwork drops (no barbell)

Dip and hold (2 sec)

Tall split jerk

Split jerk

Metcon

Metcon (Time)

15 minute AMRAP:

15 wallball shot

10 toes to bar

5 handstand pushup
*Rx+ for heavy wallball shots and strict handstand pushups.

Weightlifting

Split Jerk (Build to a heavy double)

15 minutes to build to a very heavy split jerk double

*Work from a rack.