9
Aug
CrossFit – Thu, Aug 10
Crossfit Cle – CrossFit
Put the pedal to the metal!
Warm-up
2 minute erg
High knees down
Butt kicks back
Lateral slide down and back
High kick floor touch
Samson’s / Lunge and twist stretch
10 Spiderman to pigeon
Spend some time on personal mobility then set up your erg rotation and recording system
MetCon
Trinado (5 Rounds for calories)
5 rounds for calories:
1 minute Row
30 second rest
1 minute Ski
30 second rest
1 minute Bike
2 minute rest
*Work at a pace that you think you will be able to maintain. Ideally you would hold calorie counts for the first 4 rounds and push for a little increase the last round if you’ve got it left in the tank.