**Wednesday – February 24th**
Crossfit Cle – CrossFit
Sometimes speed is the enemy. Move slow and control those dumbbells!
Warm-up
Warm-up (No Measure)
Warmup:
2 rounds:
10 wall ball shot
8 kipping straight leg raise
6 luge and passthrough
6 PVC pipe upright row (1 second hold at the top)
4 pushup to updog
4 pushup to downdog
1 minute couch stretch (EL)
Accessory
Metcon (3 Rounds for weight)
5 superset rounds on a 3 minute clock:
10 double dumbbell lunge (walking forward, HEAVY farmers carry)
10 double dumbbell upright row (elbows high and outside)
5 single arm dumbbell strict press (EA)
You will likely need to use 5 different dumbbells. A heavy set for lunges, a light set for the upright row and finally a single dumbbell for the strict presses (likely to fall between the other 2 sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
14 toes to bar
21 wall ball shot 20/14# to 10/9’
35 double under (30 seconds tops, 75 single under scale)