CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Second Alternating Reverse Lunge

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

15 Second Alternating Quad Stretch

15 Second Knuckle Draggers

30 Second Down Dog to Push-Ups

30 Second Plank Hold

Strength (No Measure)

3 rounds:

8 barbell RDL

max effort ring dips

20 v ups

Metcon (Time)

5 Rounds For Time:

10-8-6-4-2 Devil’s Press

30 Sit-ups

50′ Dumbbell Front Rack Luge

Dumbbells: (50’s/35’s)

Time Cap: 20 Minutes