Ole Glory CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Barbell Thrusters
20s L-sit
Mobility
(No Measure)
Couch Stretch 1:00
Shoulder Rotator Smash (p.250)
Overhead Tissue Smash (p.255)
Weightlifting
Clean Complex (2-2-2-2-2)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Drop and Reset after 1st “Rep”.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Clean not Power Cleans.
Cool Down
(No Measure)
Hip External Rotation with Flexion (p.310)
Reverse Ballerina (p.337)
Partner Assisted Chest Stretch
Bent Over Chest Stretch
Reverse Sleeper Stretch