Crossfit Cle – CrossFit
The pain of stillness.
Warm-up (No Measure)
8 Spider-Man lunge with upward rotation
8 Thread the needle start from quadruped and move to heels on buttocks
8 Prone reaches
8 Shoulder taps
5 Med ball clean
30 second deep squat with med ball hold, mobility into ankles as needed
5 Med ball FS
5 Med ball ground to OH
Clean and Jerk Complex (Build to a complex max)
Perform as an unbroken complex.
Every 30 seconds for 5 minutes, then 10 minutes OTM:
Clean into thruster
*First 5 minutes at a single, light weight, later 10 minutes build to a max for the complex.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
30 double under (30 seconds, 60 single under)
20 wallball shot 20/14# to 10/9′
10 single dumbbell burpee box over 20/18″ with 50/35# db