**Tuesday – April 13th**
Crossfit Cle – CrossFit
Trying new things and doing them well on your first try. That’s what fitness will do for you.,Trying new things and doing them well on your first try. That’s what fitness will do for you.
Warm-up
Warm-up (No Measure)
2 rounds:
200m jog
10 PVC passthrough
5 scap pullup
5 kip
5 pullup/ring row
15 kettlebell swing
Stiff leg bear crawl back
10 banded good morning
1 minute banded lat stretch (EA)
1 minute banded calf stretch (EL)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory
Metcon (3 Rounds for weight)
3 superset rounds, not for time:
2 dumbbell complex each arm:
3 muscle snatch
2 opposite leg lunge
1 windmill
5 strict dip (1-5 second hold at the bottom each rep)
Work with dumbbells that allow you to keep good control and ROM on the windmill. Use horns, bands and boxes as needed on the dips.