**Wednesday – August 16th**
Crossfit Cle – CrossFit
Choose wisely my friends!
Warm-up
Warm-up (No Measure)
High knees down
Butt kicks back
Spiderman crawl
Samson’s stretch
Over the hurdle, under the hurdle
High kick floor touch
15 pvc passthrough
10 press in snatch
10 overhead squat
10 pvc passthrough in a squat
3 minute foam roll thoracic spine and lats
5 minutes to warmup and pick overhead squat weight
Metcon
Atlas on the Move (Time)
For time: *12 minute cap
30/24 calorie erg
15 overhead squat
25/20 calorie erg
15 overhead squat
20/16 calorie erg
15 overhead squat
15/12 calorie erg
15 overhead squat
*Use load around 50% of your 1RM overhead squat. Try to do all sets unbroken. Pace your erg accordingly so you have no more than one break in any OHS set.
Gymnastics
4 rounds, rest as needed between movements:
Box Jumps (4×5)
Perform 5 explosive reps onto very high but safe boxes. Measured as 1″=1rep.
Handstand Walk (4×30 second max distance)
Count as 5’=1 rep
Handstand drill (4x set)
Pick any handstand drill and work on getting better in small doses.