30
Aug
**Wednesday – August 31st**
Crossfit Cle – CrossFit
Let’s make those ring rows spicy!
Warm-up
Warm-up (No Measure)
2 rounds:
3 burpee
5 air squat
7 light dumbbell deadlift
Jog down
Backpedal back
10 sliding Cossack’s squat
10 quick pigeons
5 windmill R/L
10 goblet squat (get low and hold)
10 banded hamstring lockout R/L
1 minute couch stretch R/L
1 minute doorway stretch
Metcon
Metcon (Time)
For time:
21-15-9-15-21
Wallball shot 20/14# to 10/9′
Deadlift 185/135#
Lateral burpee over barbell
Accessory
Metcon (Checkmark)
4 supersets not timed:
10 ring row (8+RPE)
30 second bicycle crunch
30 second Russian twist