FRIDAY- RED DAY

Steel Edge CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Jumping Jacks

5 walking push ups

Walking Spiderman

5 burpees

walking Samson stretch

5 Push Ups

20 Air Squats

Stretching Quads

Stretching Hamstrings

10 Good Morning

Barbell Warmup

5 Deadlift

5 Shrug Shoulders

5 High Pulls

3 Hang Clean

3 Full Clean
Warmup with empty barbell

Weightlifting

Barbell Complex 5-3-1

4 Rouds

5 Clean Deadlift

3 Power Clean

1 Full Clean
2 min rest between sets.

note: These should be touch and go. Pick up a weight you can move efficiently and with proper technique.

Go up in weight each set.

Metcon

Metcon (Weight)

“Climbing Cindy”

Alternating on the minute X 20

1 Round Cindy

3 Power Cleans
1 Round Cindy

5Ppull ups

10 Push ups

15 Air squats

Start Cleans with moderate weight and climb up every set.

10 sets.

Scale

For pull ups:

Jumping- Banding-Negatives-ring rows.

For Push ups:

Knee Push-box Push

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