1
Mar
**Wednesday – March 2nd**
Crossfit Cle – CrossFit
Feels good to finally do that last rep!
Warm-up
Warm-up (No Measure)
3 minute erg
10 situp and reach (alternating left and right)
10 pushup changing hand positions
10 crossover
10 scorpion
5 superman (half second hold)
5 snap to hollow (half second hold)
30 second supinated grip hang
10 kip
2 minute doorway stretch
10 banded hamstring lockout L/R
Weightlifting
Romanian deadlift (5×5 R/L)
5 superset rounds on a 3 minute clock:
5 single leg Romanian deadlift R/L holding kettlebell in opposite hand
Single set of pushup (no more than 20 seconds of work, be able to repeat for 5 rounds)
Metcon
Metcon (3 Rounds for time)
3 rounds, each for time, on a 5 minute clock:
500/400m row
20 box step up 50/35# dumbbell to 20/24″ box
15 toes to bar
*Scale reps to ensure at least a minute of rest in each round.