**Wednesday – May 4th**


**Wednesday – May 4th**

Crossfit Cle – CrossFit

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Let’s smash some sets of kettlebell swings!


Warm-up (No Measure)

3 rounds:

5 banded good morning

10 air squat

5 pushup (build up to dips)

10 PVC passthrough/Around the world

15 banded hamstring lockout R/L

10 glute bridges

2 minute of Crossover’s banded if you want


5 superset rounds on a 3 minute clock:

10 good morning (20-25% of DL max)

7 banded no money

5-10 dips (Fewer reps done with better control)

Good Mornings (5×10)

15-20% of your DL max

Dips (5x set)

Single unbroken set between 5-10 reps.


Metcon (3 Rounds for reps)

3 rounds for time, rest 2 minutes between rounds:

25 kettlebell swing 53/35#

10 box over 24/20″

25 pushup (Scale to be a single very large unbroken set on round one, following rounds do the same number and break up as needed)

10 box over