**Thursday – December 2nd**

Crossfit Cle – CrossFit

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It’s time for some more intervals!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

Jog floor length

high knees down

butt kick back

lunge and twist

stiff leg bear crawl

5 minutes working mobility needs

Metcon

5 time shifting rounds (Distance)

5 rounds, for total distance:

Erg for 50 seconds, rest 10 seconds

Erg for 40 seconds, rest 20 seconds

Erg for 30 seconds, rest 30 seconds

Erg for 20 seconds, rest 40 seconds

Erg for 10 seconds, rest 50 seconds
*last programmed 10-4-21.

Cooldown

Warm-up (No Measure)

2 minute light erg

5 minutes static stretching