19
Sep
**Tuesday – September 20th**
Crossfit Cle – CrossFit
Good times on the GHD!
Warm-up
Warm-up (No Measure)
2 rounds:
10 situp
8 glute bridge
6 alternating lunge and twist
4 scap pullup with 5 second hang between reps
10 pvc passthrough
10 bird dog tuck and press
10 alternating spiderman
10 pvc passthrough in an active squat
10 banded good morning
1 minute banded crossover R/L
1 minute banded lat stretch R/L
Gymnastics
7 supersets on a 3 minute clock:
GHD Sit-ups (7x set)
5-15 GHD situp
One smooth set of reps
Hip Extension (7x set)
Prone on a GHD. Neutral spine, working hip ROM.
5-10 Hip extension
Band Pull Apart (7×10)
Alternate supinated and pronated.
MetCon
Metcon (Time)
For time: *15 minute cap
100 shoulder to overhead 135/95#
*20 double under to start each minute (including the first minute) or 30 single under.