Ole Glory CrossFit – CrossFit

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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