**Monday – October 11th**

Crossfit Cle – CrossFit

View Public Whiteboard

Some of the best exercises are done laying on the ground!

Warm-up

Warm-up (No Measure)

1 minute row

5 yoga inchworm

10 banded good morning

10 straight leg dead bug

5 I-T-Y raise

10 spiderman windmill

10 scap pullup

1 minute banded lat stretch R/L

1 minute elevated pigeon R/L

Weightlifting

Deadlift (7×3)

7 superset rounds on a 3 minute clock:

3 deadlift 70-85%

30 second flutter kick

Metcon

Metcon (7 Rounds for time)

7 rounds, each for time on a 3 minute clock:

10/8 calorie row

10 lateral burpee over the rower

10 toes to bar
*Rounds must be completed in less than 90 seconds. Scale reps as needed.