**Tuesday – July 26th**

Crossfit Cle – CrossFit

View Public Whiteboard

Stay smooth and low!

Warm-up

Warm-up (No Measure)

2 minute erg

10 lunge and passthrough

10 Cossack’s squat

10 alternating elephant trunk

5 around the world each way

5 pushup

30 second pigeon R/L

10 air squat

10 practice lunges:

Breathe, set glutes and abs

Step

Sink

Stand

Weightlifting

7 supersets on a 3 minute clock:

Front Rack Lunge (7×4)

Build up then hold for final 3 sets. Use same weight for overhead lunge if reasonable.

Overhead Lunge (7×4)

High Plank Pull Through (7×5 R/L)

Move 5 steps in one direction. Switch arms and move the dumbbell back.

Metcon

Metcon (Time)

For time:

20-16-12-8-4

Double dumbbell power clean 50/35# db sets

Box over 24/20″

*Rx+ for a taller box.