1
Nov
**Tuesday – November 2nd**
Crossfit Cle – CrossFit
Get those hips good and ready! We’ve got some backsquats today!
Warm-up
Warm-up (No Measure)
3 rounds of strict “Cindy”:
5 pullup/ring row
10 pushup
15 air squat
10 crossover
10 scorpion
10 windmill R/L (5-15# plate in a pinch grip)
10 Cossack’s squat (long hold)
5 yoga inchworm
2 minute olympic wall squat
1 minute banded lunge hip opener
Weightlifting
Back Squat (6×5)
6 superset rounds on a 3 minute clock:
5 back squat 65-80%
10 no moneys
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
10 front rack lunge 115/80#
8 push press
6 bar facing burpee