CrossFit Clout – CrossFit

Warm Up (No Measure)

2 minute cardio

30 Second Alternating Lunges

20 Second Right Leg Spiderman

20 Second Right Leg Pigeon

20 Second Down Dog Up dog

20 Second Left Leg Spiderman

20 Second Left Leg Pigeon

30 Second Down Dog to Up dog

30 Second Air Squats

Shoulder Press (1 rep max)

Metcon (Time)

3 Rounds For Time:

400 Meter Run

21-15-9 Thrusters (95/65 RX+) (75/55 RX)

22/18 calorie AB (or 450/350 m row)