CrossFit Clout – CrossFit

Warm Up (No Measure)

1 minute cardio

30 Second Alternating Reverse Lunge

30 Second Bodyweight Good Morning

30 Second up dog to Down Dog

15 Second Arm Circles

15 Second Knuckle Draggers

15 Second Air Squats

then…

Barbell Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlifts (225/155)

Dumbbell Hang Power Cleans (50/35)’s

Strict Handstand Push-ups