**Thursday – August 11th**

Crossfit Cle – CrossFit

View Public Whiteboard

Check those splits from 7-7-22!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Walking lunge

Spiderman crawl

Tip toe

Heel walk

30 second leg swings:

R/L Crossbody

R/L Forward/Back

10 lunge and twists

10 sumo foldover

5 minutes for you own targeted mobility

Metcon

6x500m row, ski, 1k bike, 400m run, rest 2 minutes between efforts (6 Rounds for time)

Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a few seconds.

Cooldown

Warm-up (No Measure)

2 minute light erg or walk

1 minute stretches:

Seated forward fold

Couch stretch R/L

Banded lat stretch R/L