Crossfit Cle – CrossFit
Make sure you wipe your chalky gear down before you put it away!
Warm-up (No Measure)
10 air squat
Jog down backpedal back
30 second supinated grip hang
10 lunge and twist
10 scap pullup
10 PVC passthrough
10 close foot squat
10 Cossack’s squat
5 around the world each way
10 upright supported pistol R/L
10 strict pullups in 3 sets
Hip, Knee, or ankle mobility as you see fit for 3 minutes.
5 rounds on a 3 minute clock:
Perform your 10 reps in 2 sets each round. Scale or load accordingly
Pistols (5x 40 seconds)
Spend 40 seconds on pistols or a pistol drill
Metcon (4 Rounds for reps)
Kettlebell sumo deadlift high pull 53/35#
Alternating goblet lunge
*Rx+ for heavier KB and or GHD situp.
Score each movement and enter your 4 scores into WODify