**Wednesday – May 26th**


**Wednesday – May 26th**

Crossfit Cle – CrossFit

View Public Whiteboard

Developing new skills and becoming more capable!


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


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 (Time)

For time: *15 minute cap


Power clean 135/95#

Handstand pushup

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