**Wednesday – May 26th**

Crossfit Cle – CrossFit

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Developing new skills and becoming more capable!

Warm-up

Warm-up (No Measure)

1 minute row

10 sumo foldover

10 pushup

30 seconds of happy slappy hugs

3 wall climb with 10 second handstand hold

2 minute doorway stretch

1 minute banded hamstring lockouts R/L

RDL and hip extension demo

Accessory

Metcon (4 Rounds for reps)

4 superset rounds on a 4 minute clock:

10 Romanian deadlift 40% of your 1RM deadlift

5-10 strict ring dip (70-80% effort)

5 hip extension with 5 second horizontal hold
Note the reps completed each round for the dips.

Metcon

Metcon (Time)

For time: *15 minute cap

21-15-9-6-3

Power clean 135/95#

Handstand pushup

Front squat
*Use the same weight you used for “Grace”.