Crossfit Cle – CrossFit
Developing new skills and becoming more capable!
Warm-up (No Measure)
1 minute row
10 sumo foldover
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
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.
For time: *15 minute cap
Power clean 135/95#
*Use the same weight you used for “Grace”.