29
Dec
**Thursday – December 30th**
Crossfit Cle – CrossFit
Oh yeah! It’s interval time!
Warm-up
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
Metcon
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
Accessory
Metcon (No Measure)
5 rounds on a 2 minute clock:
30 seconds of flutter kick
30 second low plank