31
Mar
**Thursday – April 1st**
Crossfit Cle – CrossFit
Now that the Open is over, sit down and set yourself some goals. What skills and strength do you want to gain before it rears its head again?
Warm-up
Warm-up (No Measure)
2 rounds:
10 legs only
10 legs and lean
10 lean and pull
10 full stroke
*After round one do:
10 banded goodmorning
10 dumbbell windmill (5 EA)
**After round two do:
10 Samson’s stretch
10 pushup to down dog
Intervals
Metcon (10 Rounds for calories)
10 rounds on a rower for calories:
90 second effort
1 minute rest
Pick a pace that you think will become quite difficult to maintain by the final 2-3 rounds.
Cooldown
Warm-up (No Measure)
2 minute walk
1 minute each:
Pigeon pose (EL)
Sit and reach
Banded lunge with hip distraction