**Thursday – December 9th**

Crossfit Cle – CrossFit

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Grunt work. Not flashy or fancy, but great fitness it builds!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Over the hurdle/under the hurdle

Stiff leg bear crawl

Hippity Hop (out and up)

Spiderman crawl back

1 minute kneeling forearm stretch

2 minute review of hollow position, flutter kicks and alternating V-ups

2 minute personal mobility

Metcon

7 round Erg/Carry (7 Rounds for time)

7 rounds, rest 1 minute between rounds:

200/160m row/ski or 400/320m bike

100m farmers carry (2/3 bodyweight + if possible. Carry should take less than a minute each round.)
Last programmed 10-21-21

Accessory

Metcon (Time)

In 10 minutes accumulate:

1 minute L-sit

2 minute alternating V-up

3 minute flutter kick
*Partition as desired.