**Friday – December 3rd**

Crossfit Cle – CrossFit

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Grab yourself a kettlebell!

Warm-up

Warm-up (No Measure)

2 rounds:

10 air squat

10 pushup

5 good morning

5 dumbbell strict press R/L

5 dumbbell windmill R/L

15 pvc passthrough

10 narrow stance air squat

15 happy slappy hugs

10 narrow stance air squats (supported)

1 minute keg stretch

1 minute R/L couch stretch

Accessory

Metcon (3 Rounds for weight)

3 superset rounds in 15 minutes:

2 Turkish get up R/L

5-10 strict dips

10 alternating pistol negative

Metcon

Metcon (Time)

4 rounds for time:

15 toes to bar

30′ handstand walk (30 shoulder taps, 3 wall climb)

45 air squat