**Thursday – February 25th**
Crossfit Cle – CrossFit
So many ways to gain capacity. Today it comes in 20 second bursts!
Warm-up
Warm-up (No Measure)
Erg ramp up:
1 minute light tempo (18-22 s/m row, 25-30 s/m ski, 60-70 rpm bike)
30 second alternating spiderman
30 second alternating sit and reach (legs wide, reach opposing hand to the outside of foot for 2 seconds)
1 minute medium tempo (25-30 s/m row, 32-37 s/m ski, 70-80 rpm bike)
30 second back stepping lunge and windmill
30 second slow forward arm circles
1 minute high tempo (30+ s/m row, 40+ s/m ski, 90+ rpm bike)
30 second happy slappy hug
30 second handstand hold
6 minutes for individualized mobility
Intervals
Metcon (10 Rounds for distance)
10 rounds on a 2 minute clock:
20 second full sprint
100 second recovery pace (Start very slow and build tempo to a 60-70% effort)
Cooldown
Metcon (No Measure)
1 minute prone leg crossover stretch (EL)
1 minute olympic wall squat
1 minute GHD arch over or keg stretch
Accumulate 90 seconds of semi-hanging lat stretching