4
May
**Wednesday – May 5th**
Crossfit Cle – CrossFit
We are excited to introduce you all to a new couple who has been crushing the mornings! Welcome to CLE and keep up the great work Cody and Ellie!
Warm-up
Warm-up (No Measure)
4 minute AMRAP:
4 push-up
5 ring row/pull-up
6 box step up/box hop
7 PVC passthrough/overhead squat
10 squat and reach
5 90/99 raises
5 y-raise
2 minute doorway stretch
1 minute R/L calf stretch
Gymnastics
Metcon (5 Rounds for reps)
5 superset rounds on a 2 minute clock:
2-3 isokinetic strict pullup (3 seconds up and 3 seconds down, complete as singles)
80% of max effort strict dip (ideally more than 7 reps, use bands as needed)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
15 box hop 24/20″
12 pullup
9 overhead squat 75/55#