**Wednesday – June 2nd**

1
Jun

**Wednesday – June 2nd**

Crossfit Cle – CrossFit

View Public Whiteboard


Get those pulling muscle ready to go again!

Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

3 yoga inchworm

5 sumo foldover

10 PVC passthrough

10 Samson’s stretch

5 R/L crossover

1 minute R/L calf stretch

90 second doorway stretch

Metcon

Metcon (Time)

5 rounds for time:

15 GHD situp (21 abmat situp sub, or scale range and reps)

13 kettlebell swing 70/53#

11 box hop 24/20″

9 hand release pushup
*If your back gets irritated on either GHD situps or KBS, consider smaller sets or modified ROM (Russian swing).

Accessory

Metcon (4 Rounds for reps)

4 superset rounds, rest as needed between rounds:

1-2 rope climb (the hardest and most controlled rep you can do)

10 seated single arm dumbbell strict press (keep your ribs down)

10 alternating reverse lunges with dumbbell farmers carry (heavier, with upright torso and good balance)