1
Mar
CrossFit – Thu, Mar 2
Crossfit Cle – CrossFit
Don’t forget to put those orders in today!
Warm-up
High knees down
Butt kicks back
Quarter squat lateral slide down and back
Lunge
Bear crawl
15 passthrough
10 spiderman windmill
20 elephant trunks
10 straight leg dead bug
5 press to updog
10 squat and reach
10 good morning
7 minutes for mobility and workout set up
MetCon
Calories, Flutter Kicks, Meters (5 Rounds for calories)
5 rounds for calories on a 5 minute clock:
2 minutes erg calories
1 minute flutter kick (Try to stay unbroken!)
200m run or 250m ski/row, 500m bike
*Your score is total calories completed. Cover ground faster for more rest!
Repeat 1-26-23.
Cooldown
2 minute light erg
1 minute forward fold
1 minute updog
1 minute Samson’s stretch R/L