CrossFit – Thu, Mar 2

Crossfit Cle – CrossFit

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