**Thursday – December 30th**


**Thursday – December 30th**

Crossfit Cle – CrossFit

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Oh yeah! It’s interval time!


Warm-up (No Measure)

3 minutes of “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

5 yoga inchworm

10 PVC passthrough

10 overhead squat

30 second hanging lat stretch R/L

15 banded hamstring lockout R/L

5 minutes of mobility


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

*Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a 2 second range and the final effort will be a maximal one!
Last programmed


Metcon (No Measure)

5 rounds on a 2 minute clock:

30 seconds of flutter kick

30 second low plank