Crossfit Cle – CrossFit
Warm-up (No Measure)
10 wallball shot
6 spiderman into a lunge twist
6 K-squat (3 second pauses)
10 pvc passthrough in an active squat
2 minute lat smash/thoracic spine mobility (each side)
5 behind the neck push press
5 behind the neck split jerk
Overhead Squat (20 minutes to build to a 5RM)
You may choose your reps, work lighter in the first half, make sure you can safely get your bar overhead and bring it back to your back. Also make sure you know how to safely bail.
For time: *10 minute cap
*Rx+ for Chest to bar pullups and strict handstand pushups.