**Thursday – April 28th**

Crossfit Cle – CrossFit

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Time to pick an erg and a pace. We’ve got “Murph” right around the corner!,Time to pick an erg and a pace. We’ve got “Murph” right around the corner!

Warm-up

Warm-up (No Measure)

5 minutes of “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

Go slow and easy, but complete at least 3 rounds

30 second stretches:

Pigeon pose R/L

Crosssover R/L

Seated forward fold

Lunge type stretch R/L

Doorway stretch R/L

Lat stretch R/L

Overhead squat (hold active for 30 seconds, continue to hold a squat for another 90 seconds after. 2 minute squat!!)

Metcon

Metcon (10 Rounds for reps)

10 rounds for reps on a 3 minute clock:

12-24 calorie erg (less than 90 seconds)

5-15 pushup (1-2 sets, less than 30 seconds)

Air squat to the 2 minute mark

*Set round one to be a casual pace (70-75% exertion) and expect the later rounds will be much harder to keep on track. Ideally you will maintain the same reps through all 10 rounds.

**Score each round= Calories+pushups+air squats.