**Thursday – February 25th**


**Thursday – February 25th**

Crossfit Cle – CrossFit

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So many ways to gain capacity. Today it comes in 20 second bursts!


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


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)


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