14
Feb
**Tuesday – February 15th**
Crossfit Cle – CrossFit
Be sure to stretch when you get sore from new movements. Lunges anybody?
Warm-up
Warm-up (No Measure)
2 minute erg
10 sumo foldover
15 PVC passthrough
10 goodmorning
10 push press
5 around the world R/L
10 bird dog
5 prone snow angel
10 deadbug
5 prone snow Angel
3 minutes of shoulder mobility
Weightlifting
7 superset rounds on a 3 minute clock:
Push Press (7×3 build to 3RM)
3 push press (build to a 3 RM)
GHD Sit-ups (7x set)
Small, quick set of GHD situp. Get sore, but not too much.
Metcon
Metcon (Time)
2 rounds for time: *10 minute cap
40 wallball shot 20/14# to 10/9′
20 deadlift 185/125#
5-10 muscle up (less than 90 seconds of work, 60 seconds of pullups as a scale)
50 Burpee February
New Benchmark Metcon (Time)
For time on a :30/:30 timer:
50 bar facing burpee
*Be sure to jump over the bar with a 2 foot take off.
Work for 30 seconds and rest for 30 seconds, repeat as many times as necessary.