**Tuesday – September 20th**


**Tuesday – September 20th**

Crossfit Cle – CrossFit

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Good times on the GHD!


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


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 (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.