CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Down Dog

30 Seconds Childs Pose

30 Seconds Alternating Reverse Lunge

30 Seconds Down Dog to Push-Ups

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Slow Burpees

Metcon (AMRAP – Reps)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

-OR-

Every 2 Minutes x 10 Rounds:

200′ Farmers Carry (50’s/35’s)

Max Rounds of “Cindy”

OPTIONAL AFTER PARTY – After Metcom (No Measure)

For Quality, 3 Sets:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up