27
Apr
**Wednesday – April 28th**
Crossfit Cle – CrossFit
Let’s all welcome Ashley to CrossFit CLE!
Warm-up
Warm-up (No Measure)
high knees down
butt kicks back
bear crawl
backward bear crawl
10 lunge and passthrough
10 strict press
10 front squat
10 hang power clean
5 I-T-Y raise
30 second supinated grip hang
5 snow angel
Metcon
Metcon (3 Rounds for time)
3 rounds, each for time, rest 2 minutes between:
20 bar facing burpee
10 push jerk 135/95#
10 front squat
10 power clean
*Use a weight that allows 10-20 unbroken reps of the barbell movements when fresh.
Gymnastics
Strict Pullup (7 rounds not for time:)
Do your best to hold your body in a hollow and pull the bar to your body. Use bands or modify to rows as needed.
3 strict pullup (weighted if possible, banded if necessary)
10-15 GHD situp (work on building ROM if still working partial range, work on speed if you have full ROM)